https://www.spreaker.com/podcast/riverszen-today--2177744enFitnessCopyright RiversZenhttps://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/8a863d0527d3f75025723cf055250b52.jpghttps://www.spreaker.com/podcast/riverszen-today--2177744Thu, 06 Apr 2023 14:07:24 +0000RiversZenRiversZenfeeds@spreaker.comWhat's Happening at RiversZen Studios and RiversZen Online Today? Check this site daily to find out and make your plans PLUS Tips, Training and Events of Interest to the RiversZen Community.falseepisodichttps://www.spreaker.com/episode/riverszen-today-for-wednesday-february-27th-2019--17168586
The news of the day: You probably woke up to snow this morning . . . it’s not supposed to last. RiversZen is open today and we look forward to seeing you. Drive safely. It could be icy until mid-morning. It’s worth the trip to class . . . if for nothing but the view. Planks will be the focus in my Core Stretch and Balance class in Astoria tonight at 5:45pm. Don’t let that deter you. We will be working through the pose breaking it apart into it’s component parts so you can work toward strengthening your weakest link.

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Beginning Tai Chi – Qigong for Everyone with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/17168586Wed, 27 Feb 2019 12:20:03 +0000RiversZenWelcome to This Edition of RiversZen Today for Wednesday, February 27th, 2019 The news of the day: You probably woke up to snow this morning . . . it’s not supposed to last. RiversZen is open today and we look forward to seeing you. Drive safely....
The news of the day: You probably woke up to snow this morning . . . it’s not supposed to last. RiversZen is open today and we look forward to seeing you. Drive safely. It could be icy until mid-morning. It’s worth the trip to class . . . if for nothing but the view. Planks will be the focus in my Core Stretch and Balance class in Astoria tonight at 5:45pm. Don’t let that deter you. We will be working through the pose breaking it apart into it’s component parts so you can work toward strengthening your weakest link.

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Beginning Tai Chi – Qigong for Everyone with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>95astoria-oregon,balance,butt-and-gut,core,flex-ability,flexibility,flexible,flow,hatha,ilwaco-washington,qigong,range-of-motion,rom,stretch,tai-chi,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-tuesday-february-26th-2019--17157384
The news of the day: Yesterday in class we continued working on our plank . . . considering the option to do it against the wall, off a stability ball, bent or straight armed, with or without support under your torso. The key is to identify your weak link, whether it be your arms, wrists, torso, whatever and support it as you develop the strength to bear the weight of the pose. Moments at a time are sufficient, trying to practice it a few times a day for 10 seconds more each time. The world record plank has been increased again by George Hood at 10 hours, 10 minutes and 10 seconds. He is a retired Marine who has maintained the record for years and continues to add to the time regularly. I don’t have any aspirations for that type of challenge . . . but plank works so many muscles throughout your body. It is an amazing workout and a great way to gain strength and stability. Give it a try for a week. Include a few planks in your day. You can give it a try again tonight when you join me for Yoga for Core, Stretch and Balance in Ilwaco at 5:15 pm. Follow this link for today’s full schedule of classes.

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs is cancelled today
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Yogalates – The Butt and Gut Class with Kim Gibbs is cancelled today
Ilwaco
10:00 Pound, Move and Stretch with Dave Stevens
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Pacific Northwest Community Drum Circle
5:15 Yoga for Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/17157384Tue, 26 Feb 2019 10:59:59 +0000RiversZenWelcome to this Edition of RiversZen Today for Tuesday, February 26th, 2019 The news of the day: Yesterday in class we continued working on our plank . . . considering the option to do it against the wall, off a stability ball, bent or straight...
The news of the day: Yesterday in class we continued working on our plank . . . considering the option to do it against the wall, off a stability ball, bent or straight armed, with or without support under your torso. The key is to identify your weak link, whether it be your arms, wrists, torso, whatever and support it as you develop the strength to bear the weight of the pose. Moments at a time are sufficient, trying to practice it a few times a day for 10 seconds more each time. The world record plank has been increased again by George Hood at 10 hours, 10 minutes and 10 seconds. He is a retired Marine who has maintained the record for years and continues to add to the time regularly. I don’t have any aspirations for that type of challenge . . . but plank works so many muscles throughout your body. It is an amazing workout and a great way to gain strength and stability. Give it a try for a week. Include a few planks in your day. You can give it a try again tonight when you join me for Yoga for Core, Stretch and Balance in Ilwaco at 5:15 pm. Follow this link for today’s full schedule of classes.

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs is cancelled today
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Yogalates – The Butt and Gut Class with Kim Gibbs is cancelled today
Ilwaco
10:00 Pound, Move and Stretch with Dave Stevens
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Pacific Northwest Community Drum Circle
5:15 Yoga for Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>148astoria-oregon,balance,butt-and-gut,core,drum-circle,flow,hatha,ilwaco-washington,music-circle,pound,range-of-motion,rom,stability,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-monday-february-25th-2019--17138147
The news of the day: There have been some requests for a morning Yogalates class in Ilwaco. Kim can’t be there in the morning . . . other than Saturdays, of course. So, Peggy, that’s me, is going take the plunge. I have subbed before . . . and we know I love all the things that develop a healthy core. Starting next Wednesday, March 6th, I will be teaching a Yogalates class in Ilwaco at 9:00 am. I probably tend to be a bit older in my taste for music . . . maybe more Clapton, Sting, you know the vibe. I love her playlists and she does an amazing job . . . but, this is going to have more of me in the playlists. I’d also like to hear what you would like included. I’m going to start developing the playlist this week. Please share with me some of your favorites. From time to time the playlist of the day will be Clapton Chronicles as it is my favorite and when it’s plank time, he has some perfect planking rhythms. Get ready to join me on Wednesdays . . . starting next week . . . and I want to know what tunes you want to hear.

Please share your questions or comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
5:30 Kickboxing Aerobics with Peter von Payens

Ilwaco
8:00 Yoga Energy Flow with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
4:30 Beginning Tai Chi - Qigong for Everyone with Dave Stevens
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes with RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/17138147Mon, 25 Feb 2019 07:00:31 +0000RiversZenWelcome to This Edition of RiversZen Today for Monday February 25th, 2019 The news of the day: There have been some requests for a morning Yogalates class in Ilwaco. Kim can’t be there in the morning . . . other than Saturdays, of course. So,...
The news of the day: There have been some requests for a morning Yogalates class in Ilwaco. Kim can’t be there in the morning . . . other than Saturdays, of course. So, Peggy, that’s me, is going take the plunge. I have subbed before . . . and we know I love all the things that develop a healthy core. Starting next Wednesday, March 6th, I will be teaching a Yogalates class in Ilwaco at 9:00 am. I probably tend to be a bit older in my taste for music . . . maybe more Clapton, Sting, you know the vibe. I love her playlists and she does an amazing job . . . but, this is going to have more of me in the playlists. I’d also like to hear what you would like included. I’m going to start developing the playlist this week. Please share with me some of your favorites. From time to time the playlist of the day will be Clapton Chronicles as it is my favorite and when it’s plank time, he has some perfect planking rhythms. Get ready to join me on Wednesdays . . . starting next week . . . and I want to know what tunes you want to hear.

Please share your questions or comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
5:30 Kickboxing Aerobics with Peter von Payens

Ilwaco
8:00 Yoga Energy Flow with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
4:30 Beginning Tai Chi - Qigong for Everyone with Dave Stevens
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes with RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>129aerobics,astoria-oregon,balance,butt-and-gut,core,flow,hatha,ilwaco-washington,kickboxing,qigong,range-of-motion,rom,strength,stretch,tai-chi,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-the-weekend-edition-for-saturday-and-sunday-february-23rd-and-24th-2019--17124602
News of the day: The weekend is here. Looks like it is going to be a rainy day. A great day to stay in and do something you have been wanting to do but just never seem to find the time to do. It can be anything. A big or small project. Pick something and get it done. It can be personal such as doing your nails or giving yourself a facial or it can be bigger such as cleaning your desk or the garage. It can even be something like working on your plank or squat or some other physical challenge. I’ve been trying to improve on my jump roping skills. I was in the habit of jumping every day before we moved last year. Then I got distracted and just found my jump rope a few weeks ago. I’m pretty rusty. I don’t fret when I mess up . . . just start over. My goal is 100 jumps . . . then I’m done with that session. Each time I’m getting better. It gets my heart rate up and gives me a little energy boost throughout the day. When you get done with one task consider another. The satisfaction of finishing your tasks will give you the encouragement to attempt others.

If you have questions or comments to share with our group post them to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Yoga Energy Flow with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/17124602Sat, 23 Feb 2019 10:58:17 +0000RiversZenWelcome to the weekend edition of RiversZen Today for Saturday and Sunday, February 23rd and 24th, 2019 News of the day: The weekend is here. Looks like it is going to be a rainy day. A great day to stay in and do something you have been wanting...
News of the day: The weekend is here. Looks like it is going to be a rainy day. A great day to stay in and do something you have been wanting to do but just never seem to find the time to do. It can be anything. A big or small project. Pick something and get it done. It can be personal such as doing your nails or giving yourself a facial or it can be bigger such as cleaning your desk or the garage. It can even be something like working on your plank or squat or some other physical challenge. I’ve been trying to improve on my jump roping skills. I was in the habit of jumping every day before we moved last year. Then I got distracted and just found my jump rope a few weeks ago. I’m pretty rusty. I don’t fret when I mess up . . . just start over. My goal is 100 jumps . . . then I’m done with that session. Each time I’m getting better. It gets my heart rate up and gives me a little energy boost throughout the day. When you get done with one task consider another. The satisfaction of finishing your tasks will give you the encouragement to attempt others.

If you have questions or comments to share with our group post them to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Yoga Energy Flow with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>125astoria-oregon,balance,butt-and-gut,core,flow,hatha,ilwaco-washington,pilates,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-friday-february-22nd-2019--17114858
The news of the day: During class today we spent some time reconnecting with dolphin plank . . . certainly one of my favorite poses and a huge way to improve your core strength. The key to dolphin is identifying your weakest link and working toward strengthening that part of your body. It’s most likely that in any given class there will be students with bad shoulders, hips, legs, ankles, wrists or any number of compromised body parts. As you set yourself up for plank feel free to utilize bolsters, chairs, balls, the wall or any other prop to help you provide support for your weakest link. As you strengthen that part of your pose, you will be able to activate more tissue into a more comfortable plank. For example, if you feel a great deal of stress, pain or restriction through your shoulders, put a bolster the long way under your torso. As you rise up into the pose, breathe and come back down. As opposed to holding the pose in the up position, go up and down. You are going to activate your muscles to learn the proper form while they are in a supported posture. Over time you will feel the improved strength. Improving your core strength will allow you to realize improved posture and you will feel the strength throughout your body. I will post a video within the next week demonstrating more of the concept I briefly referenced above . . . I will let you know when it is available. Do you have issues with dolphin plank? If you do, I would love to hear from you.

Feel free to post your comments on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound, Move and Stretch with Dave Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/17114858Fri, 22 Feb 2019 10:22:04 +0000RiversZenWelcome to This Edition of RiversZen Today for Friday, February 22nd, 2019 The news of the day: During class today we spent some time reconnecting with dolphin plank . . . certainly one of my favorite poses and a huge way to improve your core...
The news of the day: During class today we spent some time reconnecting with dolphin plank . . . certainly one of my favorite poses and a huge way to improve your core strength. The key to dolphin is identifying your weakest link and working toward strengthening that part of your body. It’s most likely that in any given class there will be students with bad shoulders, hips, legs, ankles, wrists or any number of compromised body parts. As you set yourself up for plank feel free to utilize bolsters, chairs, balls, the wall or any other prop to help you provide support for your weakest link. As you strengthen that part of your pose, you will be able to activate more tissue into a more comfortable plank. For example, if you feel a great deal of stress, pain or restriction through your shoulders, put a bolster the long way under your torso. As you rise up into the pose, breathe and come back down. As opposed to holding the pose in the up position, go up and down. You are going to activate your muscles to learn the proper form while they are in a supported posture. Over time you will feel the improved strength. Improving your core strength will allow you to realize improved posture and you will feel the strength throughout your body. I will post a video within the next week demonstrating more of the concept I briefly referenced above . . . I will let you know when it is available. Do you have issues with dolphin plank? If you do, I would love to hear from you.

Feel free to post your comments on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound, Move and Stretch with Dave Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>133astoria-oregon,balance,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pound,range-of-motion,rom,strength,stretch,yogafalsefullhttps://www.spreaker.com/episode/riverszen-today-for-thursday-february-21st-2019--17105003
The news of the day: A good portion of my time today has been devoted to my computer. Suffice to say, that is synonymous with frustration as far as I am concerned. I guess it goes along with our topic of the week . . . connecting and reconnecting . . . that’s what our computers are, right . . . our connection to our history, our job, our family, our community and more. If it is not working as we wish, then it’s time to figure out how to reconnect . . . whether it’s through new software, cleaning house or learning more about the computer and its capabilities. We are looking for it to do more . . . whether faster or, simply, more effectively . . . much the same as we expect our body to move efficiently, without pain, as we go through our day. Here is hoping all is done within the next day or so. Wish me luck.

As always feel free to share your questions or comments by posting to our Facebook Group Page at RiversZen Online Community or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Yoga Energy Flow with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound, Move and Stretch with Dave Stevens

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/17105003Thu, 21 Feb 2019 12:04:45 +0000RiversZenWelcome to This Edition of RiversZen Today for Thursday, February 21st, 2019 The news of the day: A good portion of my time today has been devoted to my computer. Suffice to say, that is synonymous with frustration as far as I am concerned. I...
The news of the day: A good portion of my time today has been devoted to my computer. Suffice to say, that is synonymous with frustration as far as I am concerned. I guess it goes along with our topic of the week . . . connecting and reconnecting . . . that’s what our computers are, right . . . our connection to our history, our job, our family, our community and more. If it is not working as we wish, then it’s time to figure out how to reconnect . . . whether it’s through new software, cleaning house or learning more about the computer and its capabilities. We are looking for it to do more . . . whether faster or, simply, more effectively . . . much the same as we expect our body to move efficiently, without pain, as we go through our day. Here is hoping all is done within the next day or so. Wish me luck.

As always feel free to share your questions or comments by posting to our Facebook Group Page at RiversZen Online Community or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Yoga Energy Flow with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound, Move and Stretch with Dave Stevens

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>116astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pound,range-of-motion,rom,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-wednesday-february-20th-2019--17094403
The news of the day: This week is about connections and trying to make reconnections for those body parts that don’t work like they once did. Sometimes it’s a surprise. We didn’t even know that it happened. Other times we know exactly when it happened as we witnessed it very clearly as we crashed and burned skiing down a hill or had an auto accident or any number of memorable painful experiences that can happen to each of us. The surprises are often the most difficult to process as we don’t ever remember it happening because it happened very slowly. We need to assess our body more often; but we are all busy and we don’t think about a tune-up on ourselves . . . our car, yes . . . but, ourselves . . . that’s not even something we think about. You have heard me talk about helping you create your tool box so you know how to fix your own body . . . self-assessment is part of that. You need to take the time to check your posture, move your joints, challenge your muscles. You can do it yourself or you can schedule a session with one of us . . . maybe once a quarter, maybe once a month, depending on what you find to be your challenge. You can join me in Astoria tonight at 5:45 pm and we will work through some of those body issues and attempt to reignite those connections.

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Beginning Tai Chi – Qigong for Everyone with Dave Stevens
11:00 Yoga Energy Flow with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Yoga for Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/17094403Wed, 20 Feb 2019 11:30:22 +0000RiversZenWelcome to This Edition of RiversZen Today for Wednesday, February 20th, 2019 The news of the day: This week is about connections and trying to make reconnections for those body parts that don’t work like they once did. Sometimes it’s a surprise....
The news of the day: This week is about connections and trying to make reconnections for those body parts that don’t work like they once did. Sometimes it’s a surprise. We didn’t even know that it happened. Other times we know exactly when it happened as we witnessed it very clearly as we crashed and burned skiing down a hill or had an auto accident or any number of memorable painful experiences that can happen to each of us. The surprises are often the most difficult to process as we don’t ever remember it happening because it happened very slowly. We need to assess our body more often; but we are all busy and we don’t think about a tune-up on ourselves . . . our car, yes . . . but, ourselves . . . that’s not even something we think about. You have heard me talk about helping you create your tool box so you know how to fix your own body . . . self-assessment is part of that. You need to take the time to check your posture, move your joints, challenge your muscles. You can do it yourself or you can schedule a session with one of us . . . maybe once a quarter, maybe once a month, depending on what you find to be your challenge. You can join me in Astoria tonight at 5:45 pm and we will work through some of those body issues and attempt to reignite those connections.

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Beginning Tai Chi – Qigong for Everyone with Dave Stevens
11:00 Yoga Energy Flow with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Yoga for Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>146astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,qigong,range-of-motion,rom,strength,stretch,tai-chi,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-tuesday-february-19th-2019--17082648
The news of the day: Yesterday I shared this week was all about identifying your body’s challenges and working on finding solutions. Did you start assessing yet? Have you checked your arms for backward and upward range of motion? We typically don’t have problems with forward range of motion of our arms as that is the path they are normally following. How about your legs? What does your forward fold look like? Have you visited your hamstrings and calves lately? Do your calves get angry? When you go in to a lunge are you able to keep your heels planted to the mat? Are you able to stand stall and engage your hip flexor without screaming? Are you able to twist side to side? Continue with all the motions of your body and keep note of the ones that are not easy or are any of them painful? This type of assessment is really important on a regular basis. We need to make sure we don’t always work around the limits our body is feeling. There are some limits which may be permanent if we have had a major injury; but, don’t just assume all limitations are. Challenge gently. Use various props to help your body achieve a more favorable result. Maybe use some therapy balls and/or heat. Over time you might be able to regain that range of motion. We don’t always perform the same motions and it can be a surprise when you realize you are experiencing a new limitation in your body’s abilities. Be mindful of those changes and don’t just allow them to happen as a normal sign of getting older. Be vigilant and take control before you find that your limitations are taking control of you.

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound, Move and Stretch with Dave Stevens
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Pacific Northwest Community Drum Circle
5:15 Yoga for Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/17082648Tue, 19 Feb 2019 09:54:29 +0000RiversZenWelcome to this Edition of RiversZen Today for Tuesday, February 19th, 2019 The news of the day: Yesterday I shared this week was all about identifying your body’s challenges and working on finding solutions. Did you start assessing yet? Have you...
The news of the day: Yesterday I shared this week was all about identifying your body’s challenges and working on finding solutions. Did you start assessing yet? Have you checked your arms for backward and upward range of motion? We typically don’t have problems with forward range of motion of our arms as that is the path they are normally following. How about your legs? What does your forward fold look like? Have you visited your hamstrings and calves lately? Do your calves get angry? When you go in to a lunge are you able to keep your heels planted to the mat? Are you able to stand stall and engage your hip flexor without screaming? Are you able to twist side to side? Continue with all the motions of your body and keep note of the ones that are not easy or are any of them painful? This type of assessment is really important on a regular basis. We need to make sure we don’t always work around the limits our body is feeling. There are some limits which may be permanent if we have had a major injury; but, don’t just assume all limitations are. Challenge gently. Use various props to help your body achieve a more favorable result. Maybe use some therapy balls and/or heat. Over time you might be able to regain that range of motion. We don’t always perform the same motions and it can be a surprise when you realize you are experiencing a new limitation in your body’s abilities. Be mindful of those changes and don’t just allow them to happen as a normal sign of getting older. Be vigilant and take control before you find that your limitations are taking control of you.

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound, Move and Stretch with Dave Stevens
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Pacific Northwest Community Drum Circle
5:15 Yoga for Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>174astoria-oregon,balance,butt-and-gut,core,drum-circle,flex-ability,flexible,flow,hatha,ilwaco-washington,music-circle,pound,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-monday-february-18th-2019--17073206
The news of the day: How do you handle those things in your life that are just out of reach. I’m talking about those body parts you were easily able to connect with years ago . . . maybe it’s your toes or the middle of your shoulders or tying your shoes or how about reaching the things in the back seat of the car or on the top shelf of your closet. Have you found that your reach has become a little challenged? Let’s begin by assessing your range of motion . . . use that assessment to establish your goals. The reduction can happen over time through non-use or can be caused by an injury or abuse. How do you restore your range of motion and flexibility? Slowly and gently. We will work together this week to identify, assess and begin to restore your range of motion. Feel free to bring your questions to class. Even if your neighbors in class don’t have the same issues as you, we all will benefit from your question.

Please share your questions or comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – Morning Butt and Gut Workout with Kimberly Gibbs
5:30 Kickboxing Aerobics with Peter von Payens

Ilwaco
8:00 Yoga Energy Flow with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
4:30 Beginning Tai Chi - Qigong for Everyone with Dave Stevens
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes with RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/17073206Mon, 18 Feb 2019 11:19:46 +0000RiversZenWelcome to This Edition of RiversZen Today for Monday February 18th, 2019 The news of the day: How do you handle those things in your life that are just out of reach. I’m talking about those body parts you were easily able to connect with years...
The news of the day: How do you handle those things in your life that are just out of reach. I’m talking about those body parts you were easily able to connect with years ago . . . maybe it’s your toes or the middle of your shoulders or tying your shoes or how about reaching the things in the back seat of the car or on the top shelf of your closet. Have you found that your reach has become a little challenged? Let’s begin by assessing your range of motion . . . use that assessment to establish your goals. The reduction can happen over time through non-use or can be caused by an injury or abuse. How do you restore your range of motion and flexibility? Slowly and gently. We will work together this week to identify, assess and begin to restore your range of motion. Feel free to bring your questions to class. Even if your neighbors in class don’t have the same issues as you, we all will benefit from your question.

Please share your questions or comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – Morning Butt and Gut Workout with Kimberly Gibbs
5:30 Kickboxing Aerobics with Peter von Payens

Ilwaco
8:00 Yoga Energy Flow with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
4:30 Beginning Tai Chi - Qigong for Everyone with Dave Stevens
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes with RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>126aerobics,astoria-oregon,balance,butt-and-gut,core,flex-ability,flexibility,flow,hatha,ilwaco-washington,kickboxing,qigong,strength,tai-chi,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-the-weekend-edition-for-saturday-and-sunday-february-16th-and-17th-2019--17060405
News of the day: Those of you who have come in for a full assessment have had posture photos taken over the last few years. It might be time to come back in and get updated photos to be able to compare to that earlier date. If you have not had an assessment you might not know what posture photos are. They are nothing more than a series of photos taken of you standing against a grid or a doorway in order to be able to assess your posture. For example, one arm might appear longer than the other, your shoulder higher than the other, you might tend to lean forward or back. No one has perfect posture. Life and how we have lived it can cause us to arch our back or list to one side or an endless mix of angles. The purpose of posture photos is to document how your body presents at any point in time in order to be able to compare how you were then to how you are today. They can help us understand why you may limp or why you have headaches or any number of bodily issues. Give Peggy a call if you are ready to have updated photos taken. It would be a great time to schedule a tune-up and assess how your body has changed since those original pics. If you have never had photos taken, now would also be a great time to start the series to be able to better understand your body.

If you have questions or comments to share with our group post them to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Yoga Energy Flow with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com
Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/17060405Sat, 16 Feb 2019 11:41:24 +0000RiversZenWelcome to the weekend edition of RiversZen Today for Saturday and Sunday, February 16th and 17th, 2019 News of the day: Those of you who have come in for a full assessment have had posture photos taken over the last few years. It might be time to...
News of the day: Those of you who have come in for a full assessment have had posture photos taken over the last few years. It might be time to come back in and get updated photos to be able to compare to that earlier date. If you have not had an assessment you might not know what posture photos are. They are nothing more than a series of photos taken of you standing against a grid or a doorway in order to be able to assess your posture. For example, one arm might appear longer than the other, your shoulder higher than the other, you might tend to lean forward or back. No one has perfect posture. Life and how we have lived it can cause us to arch our back or list to one side or an endless mix of angles. The purpose of posture photos is to document how your body presents at any point in time in order to be able to compare how you were then to how you are today. They can help us understand why you may limp or why you have headaches or any number of bodily issues. Give Peggy a call if you are ready to have updated photos taken. It would be a great time to schedule a tune-up and assess how your body has changed since those original pics. If you have never had photos taken, now would also be a great time to start the series to be able to better understand your body.

If you have questions or comments to share with our group post them to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Yoga Energy Flow with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com
Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>142astoria-oregon,balance,butt-and-gut,core,flow,hatha,ilwaco-washington,pilates,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-friday-february-15th-2019--17050596
The news of the day: The results have been posted. We are excited to share we have won the Coast Weekend Readers’ Choice Awards Best Yoga award again this year. This is the sixth year in a row. We are very appreciative of all who voted for us and will continue to strive to be worthy of that trust.

Here is the full list of winners, runners up and honorable mentions for your review.

https://www.discoverourcoast.com/coast-weekend/full-list-of-winners-runners-up-and-honorable-mentions/article_e89d9792-2c01-11e9-b064-33addcb8fd68.html

Congratulations to each of you!

Feel free to post your comments on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound, Move and Stretch with Dave Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/17050596Fri, 15 Feb 2019 10:31:35 +0000RiversZenWelcome to This Edition of RiversZen Today for Friday, February 15th, 2019 The news of the day: The results have been posted. We are excited to share we have won the Coast Weekend Readers’ Choice Awards Best Yoga award again this year. This is...
The news of the day: The results have been posted. We are excited to share we have won the Coast Weekend Readers’ Choice Awards Best Yoga award again this year. This is the sixth year in a row. We are very appreciative of all who voted for us and will continue to strive to be worthy of that trust.

Here is the full list of winners, runners up and honorable mentions for your review.

https://www.discoverourcoast.com/coast-weekend/full-list-of-winners-runners-up-and-honorable-mentions/article_e89d9792-2c01-11e9-b064-33addcb8fd68.html

Congratulations to each of you!

Feel free to post your comments on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound, Move and Stretch with Dave Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>80astoria-oregon,balance,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pound,range-of-motion,rom,strength,stretch,yogafalsefullhttps://www.spreaker.com/episode/riverszen-today-for-thursday-february-14th-2019--17041086
The news of the day: Today is Valentine’s Day. Hope all of you will be able to spend at least a part of your day doing something you love with someone you love. I get to be in Ilwaco teaching with my hubby. How cool is that. I’m excited because a group of students from Hilltop Middle School in Ilwaco will be coming to RiversZen. They are participating in a program called ROCKS where they choose from a list of activities to attend at various times throughout the year. ROCKS is an acronym which stands for Responsible, Orderly, Cooperative, Kind, and Safe. The school is committed to celebrate good behavioral choices and as part of that program the students get to choose which of those activities they wish to do. We are excited to be included on that list and even more excited that each of the students make the choice to come to RiversZen for yoga. Kim made a special playlist for the class and I’m going to have some fun!! A little balance, lots of breath, maybe a lot of core . . . so very much fun!! Have an amazing day!

As always feel free to share your questions or comments by posting to our Facebook Group Page at RiversZen Online Community or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Yoga Energy Flow with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound, Move and Stretch with Dave Stevens

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/17041086Thu, 14 Feb 2019 12:02:23 +0000RiversZenWelcome to This Edition of RiversZen Today for Thursday, February 14th, 2019 The news of the day: Today is Valentine’s Day. Hope all of you will be able to spend at least a part of your day doing something you love with someone you love. I get to...
The news of the day: Today is Valentine’s Day. Hope all of you will be able to spend at least a part of your day doing something you love with someone you love. I get to be in Ilwaco teaching with my hubby. How cool is that. I’m excited because a group of students from Hilltop Middle School in Ilwaco will be coming to RiversZen. They are participating in a program called ROCKS where they choose from a list of activities to attend at various times throughout the year. ROCKS is an acronym which stands for Responsible, Orderly, Cooperative, Kind, and Safe. The school is committed to celebrate good behavioral choices and as part of that program the students get to choose which of those activities they wish to do. We are excited to be included on that list and even more excited that each of the students make the choice to come to RiversZen for yoga. Kim made a special playlist for the class and I’m going to have some fun!! A little balance, lots of breath, maybe a lot of core . . . so very much fun!! Have an amazing day!

As always feel free to share your questions or comments by posting to our Facebook Group Page at RiversZen Online Community or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Yoga Energy Flow with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound, Move and Stretch with Dave Stevens

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>136astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pound,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-wednesday-february-13th-2019--17030105
The news of the day: Today’s post is short and sweet . . . Valentine’s Day is Thursday. Have you done anything nice for you lately? I know you want to do something for the special people in your life . . . but what about you? Do something that will really make a difference for you . . . and maybe that same gift would be perfect for those special people in your life. Maybe you go on a walk . . . maybe you take the time to massage each other’s feet or watch the kids so your spouse can go do something wonderful and mindless. Gifts don’t need to be tangible and many of the best gifts are not. Self-care and allowing those special people in your life to take the time for their own self-care are wonderful gifts. Take the time to breathe together. No commitments. No expectations. Just you and your breath. As many of us are striving to embrace the concept of minimalism . . . a Valentine’s celebration centered around self-care would be the perfect gift. You don’t need to clean it, walk it, or ever worry about it getting old or out of style and one size truly fits all.

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Beginning Tai Chi – Qigong for Everyone with Dave Stevens
11:00 Yoga Energy Flow with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Yoga for Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/17030105Wed, 13 Feb 2019 09:32:23 +0000RiversZenWelcome to This Edition of RiversZen Today for Wednesday, February 13th, 2019 The news of the day: Today’s post is short and sweet . . . Valentine’s Day is Thursday. Have you done anything nice for you lately? I know you want to do something for...
The news of the day: Today’s post is short and sweet . . . Valentine’s Day is Thursday. Have you done anything nice for you lately? I know you want to do something for the special people in your life . . . but what about you? Do something that will really make a difference for you . . . and maybe that same gift would be perfect for those special people in your life. Maybe you go on a walk . . . maybe you take the time to massage each other’s feet or watch the kids so your spouse can go do something wonderful and mindless. Gifts don’t need to be tangible and many of the best gifts are not. Self-care and allowing those special people in your life to take the time for their own self-care are wonderful gifts. Take the time to breathe together. No commitments. No expectations. Just you and your breath. As many of us are striving to embrace the concept of minimalism . . . a Valentine’s celebration centered around self-care would be the perfect gift. You don’t need to clean it, walk it, or ever worry about it getting old or out of style and one size truly fits all.

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Beginning Tai Chi – Qigong for Everyone with Dave Stevens
11:00 Yoga Energy Flow with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Yoga for Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>142astoria-oregon,balance,butt-and-gut,core,flow,gigong,hatha,ilwaco-washington,range-of-motion,rom,strength,stretch,tai-chi,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-tuesday-february-12th-2019--17020131
The news of the day: Do you find it a challenge to balance on one leg? Do you hold on to the wall or a counter or maybe your couch to maintain your balance? Orientation or the position of your body is a large part of your body’s ability to maintain equilibrium and coordination. Providing support is never a bad thing as it helps your brain to connect with where you are in space. Our balance is maintained by the information being sent to the brain by all the sensors throughout our body from the ears, eyes and our muscles. Each little nuance of motion is key information for the brain to be able to keep our body in balance and establish where it is in space. That is called proprioception. If you want to start improving your balance or your success holding a certain pose, try changing your orientation. If you normally do it standing . . . as in the one-legged pose for balance, try being flat on the floor. Your body parts are still assuming the same positions, but gravity is now working in your favor. It is endless easier to lie on the floor with your feet dorsiflexed and your knee bent than that same position is while standing on the floor. The great part is, your body is mapping the sensations of those body parts so when you practice on your back you will be helping to improve that pose when you transition back to the standing pose. You may not notice it immediately, but it will help you to achieve a better sense of balance.

Other things in life may have the same solution. When you are trying to tackle a problem or make a decision, there are times when the process seems daunting. Maybe you just need a change in orientation. Change how you are looking at the situation. Maybe change your perspective. What does it look like from the customer’s side, the sales’ side or maybe there are legal ramifications? Maybe physically change where you are located while you are evaluating your options. Maybe go for a drive, a walk or a run. Talk it over with someone who is not so connected with the project to get a fresh perspective. Or discuss it with the individuals who will be responsible for implementing what you are creating. Change your orientation and allow your mind and body to secure its place in space.

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound, Move and Stretch with Dave Stevens
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Pacific Northwest Community Drum Circle
5:15 Yoga for Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/17020131Tue, 12 Feb 2019 11:45:48 +0000RiversZenWelcome to this Edition of RiversZen Today for Tuesday, February 12th, 2019 The news of the day: Do you find it a challenge to balance on one leg? Do you hold on to the wall or a counter or maybe your couch to maintain your balance? Orientation...
The news of the day: Do you find it a challenge to balance on one leg? Do you hold on to the wall or a counter or maybe your couch to maintain your balance? Orientation or the position of your body is a large part of your body’s ability to maintain equilibrium and coordination. Providing support is never a bad thing as it helps your brain to connect with where you are in space. Our balance is maintained by the information being sent to the brain by all the sensors throughout our body from the ears, eyes and our muscles. Each little nuance of motion is key information for the brain to be able to keep our body in balance and establish where it is in space. That is called proprioception. If you want to start improving your balance or your success holding a certain pose, try changing your orientation. If you normally do it standing . . . as in the one-legged pose for balance, try being flat on the floor. Your body parts are still assuming the same positions, but gravity is now working in your favor. It is endless easier to lie on the floor with your feet dorsiflexed and your knee bent than that same position is while standing on the floor. The great part is, your body is mapping the sensations of those body parts so when you practice on your back you will be helping to improve that pose when you transition back to the standing pose. You may not notice it immediately, but it will help you to achieve a better sense of balance.

Other things in life may have the same solution. When you are trying to tackle a problem or make a decision, there are times when the process seems daunting. Maybe you just need a change in orientation. Change how you are looking at the situation. Maybe change your perspective. What does it look like from the customer’s side, the sales’ side or maybe there are legal ramifications? Maybe physically change where you are located while you are evaluating your options. Maybe go for a drive, a walk or a run. Talk it over with someone who is not so connected with the project to get a fresh perspective. Or discuss it with the individuals who will be responsible for implementing what you are creating. Change your orientation and allow your mind and body to secure its place in space.

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound, Move and Stretch with Dave Stevens
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Pacific Northwest Community Drum Circle
5:15 Yoga for Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
207astoria-oregon,balance,butt-and-gut,core,drum-circle,flex-ability,flexible,flow,hatha,ilwaco-washington,music-circle,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-monday-february-11th-2019--17008228
The news of the day: Right now is always the perfect time for a new beginning. You don’t need to wait for the New Year, next month, after you get the next project completed, after the kids graduate high school or college, after retirement or when you feel better. Whatever you want can begin now. It might be a baby step or even a step you have taken before; but right now is always a great time to clean the slate and start anew. And it can all start with a breath . . . a single breath, followed by another and another. The past doesn’t matter. If your plan was centered around feeling better maybe the concept of breath is even more important. Whatever it is begin right now even if you are able to accomplish only a few moments a day. Maybe it will be longer tomorrow or next week. Don’t lose sight of your vision. Whether you are researching, adapting, creating or envisioning your end goal, every little bit will help you reach that goal. Your goal might be inspired like writing a book or a creating a piece of art, health related like improving your breath or your posture, an invention or a business idea or any number of potential options. Your daily effort will bring the end goal closer than waiting for that projected day in the future.

What have you been holding off on while you wait for some projected date in the distant future? Take that cleansing breath right now, let go of the past and bring that goal into your present day focus.

Please share your questions or comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – Morning Butt and Gut Workout with Kimberly Gibbs
5:30 Kickboxing Aerobics with Peter von Payens

Ilwaco
8:00 Yoga Energy Flow with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
4:30 Beginning Tai Chi - Qigong for Everyone with Dave Stevens
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes with RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/17008228Mon, 11 Feb 2019 08:41:37 +0000RiversZenWelcome to This Edition of RiversZen Today for Monday February 11th, 2019 The news of the day: Right now is always the perfect time for a new beginning. You don’t need to wait for the New Year, next month, after you get the next project...
The news of the day: Right now is always the perfect time for a new beginning. You don’t need to wait for the New Year, next month, after you get the next project completed, after the kids graduate high school or college, after retirement or when you feel better. Whatever you want can begin now. It might be a baby step or even a step you have taken before; but right now is always a great time to clean the slate and start anew. And it can all start with a breath . . . a single breath, followed by another and another. The past doesn’t matter. If your plan was centered around feeling better maybe the concept of breath is even more important. Whatever it is begin right now even if you are able to accomplish only a few moments a day. Maybe it will be longer tomorrow or next week. Don’t lose sight of your vision. Whether you are researching, adapting, creating or envisioning your end goal, every little bit will help you reach that goal. Your goal might be inspired like writing a book or a creating a piece of art, health related like improving your breath or your posture, an invention or a business idea or any number of potential options. Your daily effort will bring the end goal closer than waiting for that projected day in the future.

What have you been holding off on while you wait for some projected date in the distant future? Take that cleansing breath right now, let go of the past and bring that goal into your present day focus.

Please share your questions or comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – Morning Butt and Gut Workout with Kimberly Gibbs
5:30 Kickboxing Aerobics with Peter von Payens

Ilwaco
8:00 Yoga Energy Flow with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
4:30 Beginning Tai Chi - Qigong for Everyone with Dave Stevens
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes with RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>164aerobics,astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,kickboxing,motion,qigong,range-of-motion,rom,strength,stretch,tai-chi,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-the-weekend-edition-for-saturday-and-sunday-february-9th-and-10th-2019--16994602
News of the day: As I post this, we have snow collecting but it doesn’t look as bad as the forecast so our full schedule of classes will be happening today. Put on your heavy jacket, gloves, scarf and boots and head out the door. We will be there waiting for you. The view from each of our studios is breathtaking and you know the workout is going to be fun, relaxing, exhilarating or maybe a combination of the above. Each time you go to the mat is a new opportunity to connect with new sensations or reconnect with old familiar nagging body parts. Try to take the time today to expand your experience. Maybe stay in a pose a little longer or slow down your pace as you flow from pose to pose. Allow your body to sense things more deliberately. You might be amazed at what you might learn about your body. Think of each class as your own self-care session taking that opportunity to truly connect with your body and noting the sensations it shares. If you just can’t bear the thought of going out in the cold, head over to www.myriverszen.com and check out a class or two online.

If you have questions or comments to share with our group post them to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Yoga Energy Flow with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16994602Sat, 09 Feb 2019 11:30:57 +0000RiversZenWelcome to the weekend edition of RiversZen Today for Saturday and Sunday, February 9th and 10th, 2019 News of the day: As I post this, we have snow collecting but it doesn’t look as bad as the forecast so our full schedule of classes will be...
News of the day: As I post this, we have snow collecting but it doesn’t look as bad as the forecast so our full schedule of classes will be happening today. Put on your heavy jacket, gloves, scarf and boots and head out the door. We will be there waiting for you. The view from each of our studios is breathtaking and you know the workout is going to be fun, relaxing, exhilarating or maybe a combination of the above. Each time you go to the mat is a new opportunity to connect with new sensations or reconnect with old familiar nagging body parts. Try to take the time today to expand your experience. Maybe stay in a pose a little longer or slow down your pace as you flow from pose to pose. Allow your body to sense things more deliberately. You might be amazed at what you might learn about your body. Think of each class as your own self-care session taking that opportunity to truly connect with your body and noting the sensations it shares. If you just can’t bear the thought of going out in the cold, head over to www.myriverszen.com and check out a class or two online.

If you have questions or comments to share with our group post them to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Yoga Energy Flow with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>130astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pilates,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-friday-february-8th-2019--16984002= = = = = = = = =
Welcome to This Edition of RiversZen Today for Friday, February 8th, 2019

The news of the day: I’m hearing lots of comments about being stuffy both from colds and allergies right now. I understand your frustration. I am having a bit of a problem myself. I guess allergy season may be upon us. My post today is how to regain that breath. Breathing through your mouth gets old and feels unnatural to me even though it was my state of being for many years when I lived in Arizona. There were times when I could only breathe through my mouth so feeling compromised with my breath is not a new experience for me. What I’m sharing is not a perfect science, but it is what has worked for me for years. The key to finding that breath is taking the time to relax and very slowly breathing through your congestion. I know that sounds counter intuitive, but it works. So right now, take a few moments to slowly and gently breath in and out of your nose. At first it might feel impossible. Continue the process getting only slightly deeper with each repetition. Soon you will feel more and more freedom in that process. Give it a try and let me know how it works for you. Worst case scenario . . . it’s going to give you the opportunity to kick back and restore for a few moments throughout the day.

Feel free to post your comments on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound, Move and Stretch with Dave Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedule is at www.RiversZen.com

Online:
24/7 www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16984002Fri, 08 Feb 2019 11:25:43 +0000RiversZenRiversZen Today for Friday, February 8th, 2019 = = = = = = = = = Welcome to This Edition of RiversZen Today for Friday, February 8th, 2019 The news of the day: I’m hearing lots of comments about being stuffy both from colds and allergies right now....= = = = = = = = =
Welcome to This Edition of RiversZen Today for Friday, February 8th, 2019

The news of the day: I’m hearing lots of comments about being stuffy both from colds and allergies right now. I understand your frustration. I am having a bit of a problem myself. I guess allergy season may be upon us. My post today is how to regain that breath. Breathing through your mouth gets old and feels unnatural to me even though it was my state of being for many years when I lived in Arizona. There were times when I could only breathe through my mouth so feeling compromised with my breath is not a new experience for me. What I’m sharing is not a perfect science, but it is what has worked for me for years. The key to finding that breath is taking the time to relax and very slowly breathing through your congestion. I know that sounds counter intuitive, but it works. So right now, take a few moments to slowly and gently breath in and out of your nose. At first it might feel impossible. Continue the process getting only slightly deeper with each repetition. Soon you will feel more and more freedom in that process. Give it a try and let me know how it works for you. Worst case scenario . . . it’s going to give you the opportunity to kick back and restore for a few moments throughout the day.

Feel free to post your comments on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound, Move and Stretch with Dave Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedule is at www.RiversZen.com

Online:
24/7 www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>123astoria-oregon,balance,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pound,range-of-motion,rom,strength,stretch,yogafalsefullhttps://www.spreaker.com/episode/riverszen-today-for-thursday-february-7th-2019--16973460
The news of the day: Checking on the 10 day forecast, we don’t have much change in temperature . . . with evening lows hanging right around freezing and the highs hovering in the low 40’s. And every two days we are scheduled to alternate a day of sun followed by two days of rain/snow. A tough time to stay in balance. But lucky for you Kathie Hobbs is planning to prepare you for all of that chilly changeable weather. Kathie’s class today is going to concentrate on hip openers, lower back and balance (certainly a concept we need to embrace if the ice returns). She’s hoping to keep everyone in motion with joints lubricated in preparation for dealing with all the cold weather we are having. She will finish her class with 15 minutes of yin . . . those wonderful poses you hold for a tad longer than usual in an effort to access those deeper layers of fascia. All things to prepare you for the weather for the next week. Kathie’s class is at 10:30 in Astoria today and every Thursday.

As always feel free to share your questions or comments by posting to our Facebook Group Page at RiversZen Online Community or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Yoga Energy Flow with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound, Move and Stretch with Dave Stevens

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16973460Thu, 07 Feb 2019 10:07:26 +0000RiversZenWelcome to This Edition of RiversZen Today for Thursday, February 7th, 2019 The news of the day: Checking on the 10 day forecast, we don’t have much change in temperature . . . with evening lows hanging right around freezing and the highs hovering...
The news of the day: Checking on the 10 day forecast, we don’t have much change in temperature . . . with evening lows hanging right around freezing and the highs hovering in the low 40’s. And every two days we are scheduled to alternate a day of sun followed by two days of rain/snow. A tough time to stay in balance. But lucky for you Kathie Hobbs is planning to prepare you for all of that chilly changeable weather. Kathie’s class today is going to concentrate on hip openers, lower back and balance (certainly a concept we need to embrace if the ice returns). She’s hoping to keep everyone in motion with joints lubricated in preparation for dealing with all the cold weather we are having. She will finish her class with 15 minutes of yin . . . those wonderful poses you hold for a tad longer than usual in an effort to access those deeper layers of fascia. All things to prepare you for the weather for the next week. Kathie’s class is at 10:30 in Astoria today and every Thursday.

As always feel free to share your questions or comments by posting to our Facebook Group Page at RiversZen Online Community or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Yoga Energy Flow with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound, Move and Stretch with Dave Stevens

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>127astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pound,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-wednesday-february-6th-2019--16964943
The news of the day: I want you to think about your daily motions. Which directions do you naturally move during the day? Which directions do you not move with any regularity? Start becoming more deliberate with the directions you rarely experience. Each of our daily activities may vary. I’m sure there are many similarities and I’m venturing a guess that you don’t spend much time moving your arms behind your body. Test out that range of motion and work on stretching backwards to improve that range and develop strength. As you think about your daily motions test out other areas as well. You will soon recognize the improved strength through that range; but you will also be pleasantly surprised by the improvement you will experience in other areas of your body because of that improvement. Remember, our bodies are like a game of Jenga . . . when you remove a piece of wood in the game the entire stack must balance or crash. In the case of our bodies when you reinforce an area which may have been compromised, you are going to bring an overall sense of stability to your entire body. Test it out. Meet me in Astoria for Yoga for Core, Stretch and Balance tonight and we will be testing out some challenged zones.

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Beginning Tai Chi – Qigong for Everyone with Dave Stevens
11:00 Yoga Energy Flow with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Yoga for Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16964943Wed, 06 Feb 2019 12:11:11 +0000RiversZenWelcome to This Edition of RiversZen Today for Wednesday, February 6th, 2019 The news of the day: I want you to think about your daily motions. Which directions do you naturally move during the day? Which directions do you not move with any...
The news of the day: I want you to think about your daily motions. Which directions do you naturally move during the day? Which directions do you not move with any regularity? Start becoming more deliberate with the directions you rarely experience. Each of our daily activities may vary. I’m sure there are many similarities and I’m venturing a guess that you don’t spend much time moving your arms behind your body. Test out that range of motion and work on stretching backwards to improve that range and develop strength. As you think about your daily motions test out other areas as well. You will soon recognize the improved strength through that range; but you will also be pleasantly surprised by the improvement you will experience in other areas of your body because of that improvement. Remember, our bodies are like a game of Jenga . . . when you remove a piece of wood in the game the entire stack must balance or crash. In the case of our bodies when you reinforce an area which may have been compromised, you are going to bring an overall sense of stability to your entire body. Test it out. Meet me in Astoria for Yoga for Core, Stretch and Balance tonight and we will be testing out some challenged zones.

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Beginning Tai Chi – Qigong for Everyone with Dave Stevens
11:00 Yoga Energy Flow with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Yoga for Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>145astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,qigong,range-of-motion,rom,strength,stretch,tai-chi,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-tuesday-february-5th-2019--16954698
The news of the day: As I post this the temperature is right at freezing and feels like 25 degrees. The low is expected to be 28 degrees. Looking at the forecast we are not supposed to see much rain again until Friday. We have not had to deal with much freezing weather this year so be careful. You might see ice on the highway in the morning. Black ice is not fun. Anticipate it when the conditions are prime . . . like tonight. If the worst happens and you get into a skid . . . keep calm and follow the instructions at the link below. Several years ago I experienced black ice south of Ilwaco on my way to the studio. It happened very fast and lucky for me my old Ohio driving skills kicked into action. We went full circle and ended up just fine. It was very smooth and I’m not sure Pink even noticed. There was no other traffic on the road and we were fortunate that the car did not slide off the road. Briefly, don’t hit your brakes, turn into the slide and don’t overcorrect. Check out the site at www.icyroadsafety.com. They offer a free online course for just for these conditions. Be safe!

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens is cancelled today
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound, Move and Stretch with Dave Stevens
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Pacific Northwest Community Drum Circle
5:15 Yoga for Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16954698Tue, 05 Feb 2019 11:51:30 +0000RiversZenWelcome to this Edition of RiversZen Today for Tuesday, February 5th, 2019 The news of the day: As I post this the temperature is right at freezing and feels like 25 degrees. The low is expected to be 28 degrees. Looking at the forecast we are not...
The news of the day: As I post this the temperature is right at freezing and feels like 25 degrees. The low is expected to be 28 degrees. Looking at the forecast we are not supposed to see much rain again until Friday. We have not had to deal with much freezing weather this year so be careful. You might see ice on the highway in the morning. Black ice is not fun. Anticipate it when the conditions are prime . . . like tonight. If the worst happens and you get into a skid . . . keep calm and follow the instructions at the link below. Several years ago I experienced black ice south of Ilwaco on my way to the studio. It happened very fast and lucky for me my old Ohio driving skills kicked into action. We went full circle and ended up just fine. It was very smooth and I’m not sure Pink even noticed. There was no other traffic on the road and we were fortunate that the car did not slide off the road. Briefly, don’t hit your brakes, turn into the slide and don’t overcorrect. Check out the site at www.icyroadsafety.com. They offer a free online course for just for these conditions. Be safe!

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens is cancelled today
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound, Move and Stretch with Dave Stevens
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Pacific Northwest Community Drum Circle
5:15 Yoga for Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>147balance,butt-and-gut,core,drum-circle,flex-ability,flexible,flow,hatha,ilwaco-washington,pound,range-of-motion,rom,self-care,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-monday-february-4th-2019--16944327
The news of the day: As I am preparing this post I have not seen any traffic out on the highway for quite some time. Kim shared it took Chris 45 minutes to make it home. The school district up the peninsula is on a two hour delayed start. We have not yet heard any mention of a delay for Astoria. We will keep you posted as soon as we know anything. With the amount of snow we see up here, I thought I would share a great post Kim found . . . suggestions on how to walk safely on the ice. Lucky for us we don’t face ice on a regular basis and it is easy to forget how to navigate under such conditions. Rather than walking the traditional way, try walking like a penguin . . . keep your center of gravity over your front leg. Be very deliberate. Don’t bring your other leg forward until you are secure with the front leg.

We will post cancellations as soon as we learn about them. As of right now all classes are still as scheduled. Have a great day and enjoy the snow while we have it.

Please share your questions or comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – Morning Butt and Gut Workout with Kimberly Gibbs
5:30 Kickboxing Aerobics with Peter von Payens
Ilwaco
8:00 Yoga Energy Flow with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
4:30 Beginning Tai Chi - Qigong for Everyone with Dave Stevens
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes with RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16944327Mon, 04 Feb 2019 10:58:41 +0000RiversZenWelcome to This Edition of RiversZen Today for Monday February 4th, 2019 The news of the day: As I am preparing this post I have not seen any traffic out on the highway for quite some time. Kim shared it took Chris 45 minutes to make it home....
The news of the day: As I am preparing this post I have not seen any traffic out on the highway for quite some time. Kim shared it took Chris 45 minutes to make it home. The school district up the peninsula is on a two hour delayed start. We have not yet heard any mention of a delay for Astoria. We will keep you posted as soon as we know anything. With the amount of snow we see up here, I thought I would share a great post Kim found . . . suggestions on how to walk safely on the ice. Lucky for us we don’t face ice on a regular basis and it is easy to forget how to navigate under such conditions. Rather than walking the traditional way, try walking like a penguin . . . keep your center of gravity over your front leg. Be very deliberate. Don’t bring your other leg forward until you are secure with the front leg.

We will post cancellations as soon as we learn about them. As of right now all classes are still as scheduled. Have a great day and enjoy the snow while we have it.

Please share your questions or comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – Morning Butt and Gut Workout with Kimberly Gibbs
5:30 Kickboxing Aerobics with Peter von Payens
Ilwaco
8:00 Yoga Energy Flow with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
4:30 Beginning Tai Chi - Qigong for Everyone with Dave Stevens
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes with RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>133aerobics,balance,butt-and-gutt,core,flow,hatha,ilwaco-washington,kickboxing,qigong,range-of-motion,rom,strength,stretch,tai-chi,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-the-weekend-edition-for-saturday-and-sunday-february-2nd-and-3rd-2019--16929190
News of the day: A new month has begun and it’s time to assess how the year is working out for you. Did you make any resolutions for the new year? Have you been able to stay in line with the guidelines of your resolutions? Don’t fret if the answers are no. You can review your experience and re-evaluate. You can start over. If you are looking for a bit of support, feel free to book an assessment to learn more about your options. Or consider the weekend we have scheduled for March 1st, 2nd and 3rd. During that time, you can work with Dave and Peggy refining the tools to make it easier to manage your own body. Are you over 40 and starting to question what happened to the body you had in your twenties? Are you feeling a bit achy and trying to find solutions to feel better in your own skin? Unfortunately, none of our bodies came with an owner’s manual like our cars, computers and appliances. Each of our bodies is unique. We have each traveled a different path and have experienced different challenges. Our needs and our likes vary. Learn the techniques that resonate with you and you are willing to commit to for your own care and maintenance. Work toward a program that is simple and easily followed. This is the program we have been creating over the last twenty years. Watch Facebook and our website for more information on this upcoming weekend. There will be plenty of classes, private one on one time as well as time to evaluate the information shared.

If you have questions or comments to share with our group post them to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Yoga Energy Flow with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16929190Sat, 02 Feb 2019 09:17:22 +0000RiversZenWelcome to the weekend edition of RiversZen Today for Saturday and Sunday, February 2nd and 3rd, 2019 News of the day: A new month has begun and it’s time to assess how the year is working out for you. Did you make any resolutions for the new...
News of the day: A new month has begun and it’s time to assess how the year is working out for you. Did you make any resolutions for the new year? Have you been able to stay in line with the guidelines of your resolutions? Don’t fret if the answers are no. You can review your experience and re-evaluate. You can start over. If you are looking for a bit of support, feel free to book an assessment to learn more about your options. Or consider the weekend we have scheduled for March 1st, 2nd and 3rd. During that time, you can work with Dave and Peggy refining the tools to make it easier to manage your own body. Are you over 40 and starting to question what happened to the body you had in your twenties? Are you feeling a bit achy and trying to find solutions to feel better in your own skin? Unfortunately, none of our bodies came with an owner’s manual like our cars, computers and appliances. Each of our bodies is unique. We have each traveled a different path and have experienced different challenges. Our needs and our likes vary. Learn the techniques that resonate with you and you are willing to commit to for your own care and maintenance. Work toward a program that is simple and easily followed. This is the program we have been creating over the last twenty years. Watch Facebook and our website for more information on this upcoming weekend. There will be plenty of classes, private one on one time as well as time to evaluate the information shared.

If you have questions or comments to share with our group post them to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Yoga Energy Flow with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>146astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pilates,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-friday-february-1st-2019--16901894
The news of the day: Yesterday was one of those days that truly confirms that what we do truly works. I don’t need to be convinced . . . but it is very nice when things happen to clearly demonstrate the effectiveness of what we do. Yesterday when I arrived at the studio in Ilwaco to teach my gentle class I had a bloated stomach from something I had eaten (I think it was cashews, which I love); my bicep was really tender whenever I raised my arm overhead and my left hip is always a tad angry . . . but it’s so much better than it had been years ago. During the class we used the Coregeous balls and the various sized Yoga Tune Up Balls . . . always a series that puts a smile on my face. Truly a yummy experience. We used the Coregeous ball to stretch out our arms, back and spine. That series took care of my bicep. We did a series of rolling moves which moved down the spine and ultimately made it down the legs; but, not without a detour to spend a little time with our abs. Oh my goodness. Only the Coregeous ball is acceptable to be used on your stomach area. We went through a pose similar to a modified dolphin plank while we rolled our abs. That one took care of my bloated stomach. While the class was in final relaxation I started playing with the balls and found a release I would never have expected. As I shared earlier my left hip is generally unhappy . . . more range of motion than pain any longer. I was seated with the Coregeous ball under my right hip while I rolled the large twin balls in the tote around my left hip. Again, oh my goodness. Huge improvement in the range of motion in my left hip . . . it almost lies as flat as my right. Shocking. So think about your maladies and concentrate on them when you come to class. You too can be amazed by the results you can realize. It’s all about movement.

Feel free to post your comments on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound, Move and Stretch with Dave Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16901894Fri, 01 Feb 2019 10:55:25 +0000RiversZenWelcome to This Edition of RiversZen Today for Friday, February 1st, 2019 The news of the day: Yesterday was one of those days that truly confirms that what we do truly works. I don’t need to be convinced . . . but it is very nice when things...
The news of the day: Yesterday was one of those days that truly confirms that what we do truly works. I don’t need to be convinced . . . but it is very nice when things happen to clearly demonstrate the effectiveness of what we do. Yesterday when I arrived at the studio in Ilwaco to teach my gentle class I had a bloated stomach from something I had eaten (I think it was cashews, which I love); my bicep was really tender whenever I raised my arm overhead and my left hip is always a tad angry . . . but it’s so much better than it had been years ago. During the class we used the Coregeous balls and the various sized Yoga Tune Up Balls . . . always a series that puts a smile on my face. Truly a yummy experience. We used the Coregeous ball to stretch out our arms, back and spine. That series took care of my bicep. We did a series of rolling moves which moved down the spine and ultimately made it down the legs; but, not without a detour to spend a little time with our abs. Oh my goodness. Only the Coregeous ball is acceptable to be used on your stomach area. We went through a pose similar to a modified dolphin plank while we rolled our abs. That one took care of my bloated stomach. While the class was in final relaxation I started playing with the balls and found a release I would never have expected. As I shared earlier my left hip is generally unhappy . . . more range of motion than pain any longer. I was seated with the Coregeous ball under my right hip while I rolled the large twin balls in the tote around my left hip. Again, oh my goodness. Huge improvement in the range of motion in my left hip . . . it almost lies as flat as my right. Shocking. So think about your maladies and concentrate on them when you come to class. You too can be amazed by the results you can realize. It’s all about movement.

Feel free to post your comments on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound, Move and Stretch with Dave Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>158astoria-oregon,balance,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pound,range-of-motion,rom,strength,stretch,yogafalsefullhttps://www.spreaker.com/episode/riverszen-today-for-thursday-january-31st-2019--16891726
The news of the day: Hey Astoria . . . did you know we have a retired Knappa school teacher teaching at RiversZen. I guess you just can’t expect a teacher to quit teaching. Kathie Hobbs has been coming to RiversZen since we opened in 2012 and about a year ago she shared she was interested in teaching a traditional yoga class. That was pretty exciting for us. Much like us, Kathie had noticed that her mom and several other family members had lost their ability to move and she didn't want that for herself. She tried various exercise programs, but none seemed to fit or feel right until she found yoga. Since then her flexibility and strength have increased and improved and yoga became her passion. Her classes focus on building strength and encourage movement and balance. She creates movements that encourage balance through a flow that builds throughout the practice. The class is appropriate for all levels and is presented each Thursday at 10:30 in Astoria. That’s tomorrow! So pop in and check it out. Your body will appreciate it.

As always feel free to share your questions or comments by posting to our Facebook Group Page at RiversZen Online Community or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Yoga Energy Flow with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound, Move and Stretch with Dave Stevens

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16891726Thu, 31 Jan 2019 10:48:40 +0000RiversZenWelcome to This Edition of RiversZen Today for Thursday, January 31st, 2019 The news of the day: Hey Astoria . . . did you know we have a retired Knappa school teacher teaching at RiversZen. I guess you just can’t expect a teacher to quit...
The news of the day: Hey Astoria . . . did you know we have a retired Knappa school teacher teaching at RiversZen. I guess you just can’t expect a teacher to quit teaching. Kathie Hobbs has been coming to RiversZen since we opened in 2012 and about a year ago she shared she was interested in teaching a traditional yoga class. That was pretty exciting for us. Much like us, Kathie had noticed that her mom and several other family members had lost their ability to move and she didn't want that for herself. She tried various exercise programs, but none seemed to fit or feel right until she found yoga. Since then her flexibility and strength have increased and improved and yoga became her passion. Her classes focus on building strength and encourage movement and balance. She creates movements that encourage balance through a flow that builds throughout the practice. The class is appropriate for all levels and is presented each Thursday at 10:30 in Astoria. That’s tomorrow! So pop in and check it out. Your body will appreciate it.

As always feel free to share your questions or comments by posting to our Facebook Group Page at RiversZen Online Community or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Yoga Energy Flow with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound, Move and Stretch with Dave Stevens

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>132astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-wednesday-january-30th-2019--16881493
The news of the day: Today’s post is very short. The photos tells it all. Our focus this week is motion and the photo featured today demonstrates the importance of staying in motion. The quadriceps of a 40 year old triathlete are shown in the top photo so you can compare it to a 74 year old who is sedentary in the middle photo and a 74 year old triathlete in the bottom photo. I know we are not all going to be triathletes at any age, and there are always variables not considered but the key is motion. There is so little difference between the top and the bottom photos . . . certainly a visual reminder of how important motion is.

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Beginning Tai Chi – Qigong for Everyone with Dave Stevens
11:00 Yoga Energy Flow with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16881493Wed, 30 Jan 2019 09:48:50 +0000RiversZenWelcome to This Edition of RiversZen Today for Wednesday, January 30th, 2019 The news of the day: Today’s post is very short. The photos tells it all. Our focus this week is motion and the photo featured today demonstrates the importance of...
The news of the day: Today’s post is very short. The photos tells it all. Our focus this week is motion and the photo featured today demonstrates the importance of staying in motion. The quadriceps of a 40 year old triathlete are shown in the top photo so you can compare it to a 74 year old who is sedentary in the middle photo and a 74 year old triathlete in the bottom photo. I know we are not all going to be triathletes at any age, and there are always variables not considered but the key is motion. There is so little difference between the top and the bottom photos . . . certainly a visual reminder of how important motion is.

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Beginning Tai Chi – Qigong for Everyone with Dave Stevens
11:00 Yoga Energy Flow with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>115astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,qigong,range-of-motion,rom,strength,stretch,tai-chi,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-tuesday-january-29th-2019--16871575
The news of the day: You remember the old adage . . . sleep like a log . . . is that you? Or do you wake in the morning not sure if you are the log. Hard, stiff, immoveable? Remember our focus this week is motion . . . all forms. What’s most important is that you find various ways to move throughout your day. Including motioned centered around sleep. It may not seem like it, but sleeping is hard work. I like to prepare my body before sleep and before getting out of bed in the morning. You might not realize how important this motion is. Many folks wake in the morning and hit the floor full speed forcing the body to acclimate itself for a new day with no planning. Your evening and morning routines might be very similar or very different. My morning routine is generally longer . . . though if I have had a rough day, I may spend more time at night. I do both of these stretching sessions in bed. I begin with a full body stretch arms over head, fingers and toes toward opposite walls. Slowly, gently stretch. Wag your tail. Tilt and tuck your hips. Bend your knees toward your chest and gently roll from side to side. Feeling the slow sensation of your muscles preparing for a new day. Sit up, gently twist right and left getting deeper into the hips, shoulders and spine and return to center. Allow your arms to stretch over head getting deep into a side stretch gently going from side to side. Each rep getting a little deeper into the torso. These are just some of my favorite stretches. There are so many more and the key thing is that you create the routine that is unique to your body. We each have our own issues. Some of us having testy shoulders and lower backs that can be chronic problem areas. Listen to your body and stretch those parts who are talking to you. Let’s face it, when you are propping your pillows and positioning your body in bed, you are very aware of what muscles are compromised . . . so cater to them. When you wake in the morning and make that first move you know if you have had a good night’s sleep. The time you spend in these two sessions can set the stage for a good night’s sleep and a great day of motion. Listen to your body. Do you have any hints to share from your own sleeping routines?

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound, Move and Stretch with Dave Stevens
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Pacific Northwest Community Drum Circle
5:15 Yoga for Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16871575Tue, 29 Jan 2019 10:13:28 +0000RiversZenWelcome to this Edition of RiversZen Today for Tuesday, January 29th, 2019 The news of the day: You remember the old adage . . . sleep like a log . . . is that you? Or do you wake in the morning not sure if you are the log. Hard, stiff,...
The news of the day: You remember the old adage . . . sleep like a log . . . is that you? Or do you wake in the morning not sure if you are the log. Hard, stiff, immoveable? Remember our focus this week is motion . . . all forms. What’s most important is that you find various ways to move throughout your day. Including motioned centered around sleep. It may not seem like it, but sleeping is hard work. I like to prepare my body before sleep and before getting out of bed in the morning. You might not realize how important this motion is. Many folks wake in the morning and hit the floor full speed forcing the body to acclimate itself for a new day with no planning. Your evening and morning routines might be very similar or very different. My morning routine is generally longer . . . though if I have had a rough day, I may spend more time at night. I do both of these stretching sessions in bed. I begin with a full body stretch arms over head, fingers and toes toward opposite walls. Slowly, gently stretch. Wag your tail. Tilt and tuck your hips. Bend your knees toward your chest and gently roll from side to side. Feeling the slow sensation of your muscles preparing for a new day. Sit up, gently twist right and left getting deeper into the hips, shoulders and spine and return to center. Allow your arms to stretch over head getting deep into a side stretch gently going from side to side. Each rep getting a little deeper into the torso. These are just some of my favorite stretches. There are so many more and the key thing is that you create the routine that is unique to your body. We each have our own issues. Some of us having testy shoulders and lower backs that can be chronic problem areas. Listen to your body and stretch those parts who are talking to you. Let’s face it, when you are propping your pillows and positioning your body in bed, you are very aware of what muscles are compromised . . . so cater to them. When you wake in the morning and make that first move you know if you have had a good night’s sleep. The time you spend in these two sessions can set the stage for a good night’s sleep and a great day of motion. Listen to your body. Do you have any hints to share from your own sleeping routines?

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound, Move and Stretch with Dave Stevens
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Pacific Northwest Community Drum Circle
5:15 Yoga for Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
214astoria-oregon,balance,butt-and-gut,core,drum-circle,flex-ability,flexible,flow,hatha,ilwaco-washington,pound,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-monday-january-28th-2019--16860713
The news of the day: The focus this week is the importance of motion. What does your daily routine look like? Do you move every day or just the days you go to the studio? Days certainly do get busy but don’t lose sight of the important stuff. Try to move every day and keep in mind that your movement doesn’t need to be over the top. It can be done throughout your day and be as simple as walking. The key is to move your body every 20 to 30 minutes. Your computer, watch or phone can actually tell you when to move. On average the typical office worker sits for more than ten hours a day at their desks, in the car, bus or train commuting, eating and watching tv or other downtown after work. Research has found that even working out before or after work may not be as effective as moving throughout your day. Working toward sitting less and less. Get creative with your non-sitting work time. Convert some of your meeting time to walking. Get up to discuss an issue rather than sending an email. If possible, pace while you are on the phone. Maybe have, stability balls, jump ropes and hula hoops around to break up the day. We all know I am a huge fan of therapy balls and the benefit of rolling throughout the day. Have fun with it. Please share with the group any activities you have found that help to break up the sitting time of your day.

Please share your questions or comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn is cancelled today
9:00 Yogalates – Morning Butt and Gut Workout with Kimberly Gibbs
5:30 Kickboxing Aerobics with Peter von Payens

Ilwaco
8:00 Yoga Flow with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
4:30 Beginning Tai Chi - Qigong for Everyone with Dave Stevens
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes with RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16860713Mon, 28 Jan 2019 09:47:34 +0000RiversZenWelcome to This Edition of RiversZen Today for Monday, January 28th, 2019 The news of the day: The focus this week is the importance of motion. What does your daily routine look like? Do you move every day or just the days you go to the studio?...
The news of the day: The focus this week is the importance of motion. What does your daily routine look like? Do you move every day or just the days you go to the studio? Days certainly do get busy but don’t lose sight of the important stuff. Try to move every day and keep in mind that your movement doesn’t need to be over the top. It can be done throughout your day and be as simple as walking. The key is to move your body every 20 to 30 minutes. Your computer, watch or phone can actually tell you when to move. On average the typical office worker sits for more than ten hours a day at their desks, in the car, bus or train commuting, eating and watching tv or other downtown after work. Research has found that even working out before or after work may not be as effective as moving throughout your day. Working toward sitting less and less. Get creative with your non-sitting work time. Convert some of your meeting time to walking. Get up to discuss an issue rather than sending an email. If possible, pace while you are on the phone. Maybe have, stability balls, jump ropes and hula hoops around to break up the day. We all know I am a huge fan of therapy balls and the benefit of rolling throughout the day. Have fun with it. Please share with the group any activities you have found that help to break up the sitting time of your day.

Please share your questions or comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn is cancelled today
9:00 Yogalates – Morning Butt and Gut Workout with Kimberly Gibbs
5:30 Kickboxing Aerobics with Peter von Payens

Ilwaco
8:00 Yoga Flow with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
4:30 Beginning Tai Chi - Qigong for Everyone with Dave Stevens
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes with RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>150aerobics,astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,hatha,ilwaco-washington,kick-boxing,qigong,range-of-motion,rom,strength,stretch,tai-chi,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-the-weekend-edition-for-saturday-and-sunday-january-26th-and-27th-2019--16846875
News of the day: Do you ever wish you could do find a different way to celebrate with your friends and family for birthdays, holidays or any other special day? Or maybe you want to offer something unique for your co-workers. Consider a private yoga class. RiversZen can create a class specific to your wishes. Maybe a bachelorette party, or for an anniversary or reunion. It can be scheduled in one of our facilities, at your location or an event center of your choice. It can be as simple as replicating one of our current classes or we can create something specific to your wishes . . . maybe a unique playlist, maybe beer or wine yoga or maybe a tea party. It can be a basic stretch class, Yogalates, ball therapy, self-care or a theme we develop with your direction. How about a kickboxing class for your family’s next holiday celebration? The cost can range from a basic drop in fee per participant with a minimum fee of $120 or we can create an event which includes catering before or after defined by your budget and our joint creativity. Feel free to give us a call to help you evaluate your options and create a truly unique and memorable experience.

If you have questions or comments to share with our group post them to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Yoga Energy Flow with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16846875Sat, 26 Jan 2019 10:39:42 +0000RiversZenWelcome to the weekend edition of RiversZen Today for Saturday and Sunday, January 26th and 27th, 2019 News of the day: Do you ever wish you could do find a different way to celebrate with your friends and family for birthdays, holidays or any...
News of the day: Do you ever wish you could do find a different way to celebrate with your friends and family for birthdays, holidays or any other special day? Or maybe you want to offer something unique for your co-workers. Consider a private yoga class. RiversZen can create a class specific to your wishes. Maybe a bachelorette party, or for an anniversary or reunion. It can be scheduled in one of our facilities, at your location or an event center of your choice. It can be as simple as replicating one of our current classes or we can create something specific to your wishes . . . maybe a unique playlist, maybe beer or wine yoga or maybe a tea party. It can be a basic stretch class, Yogalates, ball therapy, self-care or a theme we develop with your direction. How about a kickboxing class for your family’s next holiday celebration? The cost can range from a basic drop in fee per participant with a minimum fee of $120 or we can create an event which includes catering before or after defined by your budget and our joint creativity. Feel free to give us a call to help you evaluate your options and create a truly unique and memorable experience.

If you have questions or comments to share with our group post them to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Yoga Energy Flow with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>136astoria-oregon,balance,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pilates,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-friday-january-25th-2019--16838453
The news of the day: Yesterday we talked about maintaining life skills and checking in from time to time to make sure you are still capable of performing them. Did you spend any time since then checking out any basic moves? What did you try? Getting up and down to/from the floor? Balancing on one leg? Can you scratch your own back . . . are you able to clasp your hands together in the center of your back? Can you touch your toes? Can you do a squat? Can you stand on your tip toes and reach your arms over head? Each of those moves are key to maintaining your own sense of freedom as you age. The ability to get up and down from the floor may be obvious; but what about the others? As a very small child I remember a man who was a customer of my grandmother’s road side vegetable stand. This gentleman was so compromised he could not reach forward from a seated position in his car to put the key in the ignition and start his car. So he never removed the key from the ignition. To start the car, he created a long wooden tool with a notch cut out of it to facilitate starting the car. We don’t even think much about that basic move to just reach forward, but, it is key to our sense of freedom. Balancing on one leg makes it possible for us to put our pants on in the middle of the room without falling down. Scratching your own back or connecting your hands behind your back ensures you can take care of your own needs if you have a scratch or need to facilitate some issue that happens behind you . . . like reaching in the back of the car from the front seat. . . it happens. Touching your toes and squatting ensure your ability to pick things up from the floor; but, there is also the more subtle concept of putting on your own socks from either a standing or seated position. Think about all the things you do each day and then realizing you couldn’t do even one of them. If any of those things start happening to you don’t fret you can get them back. Many of those moves where a challenge for us in our 40’s and 50’s but not any longer. And you can work toward fixing any of the difficulties you may be experiencing today.

Feel free to post your comments on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound, Move and Stretch with Dave Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16838453Fri, 25 Jan 2019 12:23:42 +0000RiversZenWelcome to This Edition of RiversZen Today for Friday, January 25th, 2019 The news of the day: Yesterday we talked about maintaining life skills and checking in from time to time to make sure you are still capable of performing them. Did you spend...
The news of the day: Yesterday we talked about maintaining life skills and checking in from time to time to make sure you are still capable of performing them. Did you spend any time since then checking out any basic moves? What did you try? Getting up and down to/from the floor? Balancing on one leg? Can you scratch your own back . . . are you able to clasp your hands together in the center of your back? Can you touch your toes? Can you do a squat? Can you stand on your tip toes and reach your arms over head? Each of those moves are key to maintaining your own sense of freedom as you age. The ability to get up and down from the floor may be obvious; but what about the others? As a very small child I remember a man who was a customer of my grandmother’s road side vegetable stand. This gentleman was so compromised he could not reach forward from a seated position in his car to put the key in the ignition and start his car. So he never removed the key from the ignition. To start the car, he created a long wooden tool with a notch cut out of it to facilitate starting the car. We don’t even think much about that basic move to just reach forward, but, it is key to our sense of freedom. Balancing on one leg makes it possible for us to put our pants on in the middle of the room without falling down. Scratching your own back or connecting your hands behind your back ensures you can take care of your own needs if you have a scratch or need to facilitate some issue that happens behind you . . . like reaching in the back of the car from the front seat. . . it happens. Touching your toes and squatting ensure your ability to pick things up from the floor; but, there is also the more subtle concept of putting on your own socks from either a standing or seated position. Think about all the things you do each day and then realizing you couldn’t do even one of them. If any of those things start happening to you don’t fret you can get them back. Many of those moves where a challenge for us in our 40’s and 50’s but not any longer. And you can work toward fixing any of the difficulties you may be experiencing today.

Feel free to post your comments on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound, Move and Stretch with Dave Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>174astoria-oregon,balance,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pound,range-of-motion,rom,strength,stretch,yogafalsefullhttps://www.spreaker.com/episode/riverszen-today-for-thursday-january-24th-2019--16829183
The news of the day: What are your goals when coming to class? Are you looking for relief of pain? Increased range of motion? Weight loss? Improved strength? Stress relief? Improved balance? Or some other reason? It helps us create a more effective class if you share with us what you are looking to experience. Our members range in age from teenagers to eighty plus years. That is exciting for us. As we develop our body awareness and connect with what we need to keep our body working well mechanically, we need to continue to be mindful of what it is able to do. There are certain life skills we need to maintain for as long as we live. For example, getting up and down from the floor. That accomplishment can be a challenge at any age. That was one of the reasons we started on the path that ultimately created RiversZen. In our 50’s the various tasks of getting in and out of the car, up and down from the floor and climbing stairs were getting to be a painful experience for us, especially Dave. We walked miles every day with ease, but these tasks were a painful challenge. Many times we are not even aware a skill has become a challenge as our daily life does not require us to do the same things all the time. As you go through your day, be aware of minor challenges before they become big ones. Start watching in class as we begin sharing some techniques to insure you stay limber and prepared for whatever life presents you. If there is a task you would like to fine tune let us know what it is.

As always feel free to share your questions or comments by posting to our Facebook Group Page at RiversZen Online Community or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Yoga Energy Flow with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound, Move and Stretch with Dave Stevens

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16829183Thu, 24 Jan 2019 11:27:42 +0000RiversZenWelcome to This Edition of RiversZen Today for Thursday, January 24th, 2019 The news of the day: What are your goals when coming to class? Are you looking for relief of pain? Increased range of motion? Weight loss? Improved strength? Stress...
The news of the day: What are your goals when coming to class? Are you looking for relief of pain? Increased range of motion? Weight loss? Improved strength? Stress relief? Improved balance? Or some other reason? It helps us create a more effective class if you share with us what you are looking to experience. Our members range in age from teenagers to eighty plus years. That is exciting for us. As we develop our body awareness and connect with what we need to keep our body working well mechanically, we need to continue to be mindful of what it is able to do. There are certain life skills we need to maintain for as long as we live. For example, getting up and down from the floor. That accomplishment can be a challenge at any age. That was one of the reasons we started on the path that ultimately created RiversZen. In our 50’s the various tasks of getting in and out of the car, up and down from the floor and climbing stairs were getting to be a painful experience for us, especially Dave. We walked miles every day with ease, but these tasks were a painful challenge. Many times we are not even aware a skill has become a challenge as our daily life does not require us to do the same things all the time. As you go through your day, be aware of minor challenges before they become big ones. Start watching in class as we begin sharing some techniques to insure you stay limber and prepared for whatever life presents you. If there is a task you would like to fine tune let us know what it is.

As always feel free to share your questions or comments by posting to our Facebook Group Page at RiversZen Online Community or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Yoga Energy Flow with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound, Move and Stretch with Dave Stevens

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>164astoria-oregon,balance,breath,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pound,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-wednesday-january-23rd-2019--16819903
The news of the day: Ok Astoria, two new classes for you today. Dave will be adding his new Beginning Tai Chi – Qigong for Everyone class at 9:00 am. This class will have a follow-up email sharing the various moves presented in the class so you can practice prior to returning next week or popping across the River to our studio in Ilwaco when the class in presented on Monday afternoons at 4:30 pm.

The new class at 11:00 am is Yoga Energy Flow which is a mixture of breath work and energizing movement. It is a combination of Yoga, Qigong, Tai Chi and Resistance Stretching in a fun and creative practice. Check them out and then stay for Peter’s Lunch Time Yoga at 12:10.

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Beginning Tai Chi – Qigong for Everyone with Dave Stevens
11:00 Yoga Energy Flow with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16819903Wed, 23 Jan 2019 10:57:03 +0000RiversZenWelcome to This Edition of RiversZen Today for Wednesday, January 23rd, 2019 The news of the day: Ok Astoria, two new classes for you today. Dave will be adding his new Beginning Tai Chi – Qigong for Everyone class at 9:00 am. This class will have...
The news of the day: Ok Astoria, two new classes for you today. Dave will be adding his new Beginning Tai Chi – Qigong for Everyone class at 9:00 am. This class will have a follow-up email sharing the various moves presented in the class so you can practice prior to returning next week or popping across the River to our studio in Ilwaco when the class in presented on Monday afternoons at 4:30 pm.

The new class at 11:00 am is Yoga Energy Flow which is a mixture of breath work and energizing movement. It is a combination of Yoga, Qigong, Tai Chi and Resistance Stretching in a fun and creative practice. Check them out and then stay for Peter’s Lunch Time Yoga at 12:10.

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Beginning Tai Chi – Qigong for Everyone with Dave Stevens
11:00 Yoga Energy Flow with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>114astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,qigong,range-of-motion,rom,strength,stretch,tai-chi,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-tuesday-january-22nd-2019--16810692
The news of the day: Last week we agreed to be a drop off location for the Be the Light Food Pantry collecting groceries and nonperishable household items for the Coast Guard, retired Coast Guard and furloughed government employees during the government shut down. It was confirmed last night that the Be the Light Food Pantry will continue their efforts until those employees have been paid. That being said RiversZen, will continue to be a drop off site for as long as it is needed. We want to thank all who have participated and want to encourage each of you to help in any way you can. Your efforts are truly appreciated. We don’t have the luxury of having full time front desk staff, so please check our schedule to make sure we are open before your visit or call Peggy prior to dropping by. Her number is 503-440-3554. These hardworking individuals are always there for us when we need them. Let’s be there for them now. Here is the link for more information: https://www.thecoastievoice.com/be-the-light-food-pantry

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound, Move and Stretch with Dave Stevens
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Pacific Northwest Community Drum Circle
5:15 Yoga for Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16810692Tue, 22 Jan 2019 12:51:53 +0000RiversZenWelcome to this Edition of RiversZen Today for Tuesday, January 22nd, 2019 The news of the day: Last week we agreed to be a drop off location for the Be the Light Food Pantry collecting groceries and nonperishable household items for the Coast...
The news of the day: Last week we agreed to be a drop off location for the Be the Light Food Pantry collecting groceries and nonperishable household items for the Coast Guard, retired Coast Guard and furloughed government employees during the government shut down. It was confirmed last night that the Be the Light Food Pantry will continue their efforts until those employees have been paid. That being said RiversZen, will continue to be a drop off site for as long as it is needed. We want to thank all who have participated and want to encourage each of you to help in any way you can. Your efforts are truly appreciated. We don’t have the luxury of having full time front desk staff, so please check our schedule to make sure we are open before your visit or call Peggy prior to dropping by. Her number is 503-440-3554. These hardworking individuals are always there for us when we need them. Let’s be there for them now. Here is the link for more information: https://www.thecoastievoice.com/be-the-light-food-pantry

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound, Move and Stretch with Dave Stevens
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Pacific Northwest Community Drum Circle
5:15 Yoga for Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>149astoria-oregon,balance,butt-and-gut,core,drum-circle,flow,hatha,ilwaco-washington,pound,range-of-motion,rom,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-monday-january-21st-2019--16767792
The news of the day: You asked for it and Dave is providing. Several new classes have been added to the schedules for Astoria and Ilwaco this week. Dave is adding a Beginning Tai Chi – Qigong for Everyone class in Astoria and Ilwaco. This class is designed for everyone . . . no prior experience is necessary. During the 30 minute class you will learn the basic movements of Tai Chi and flow through a series of Qigong energizing and stress reducing movements. It’s a great opportunity to learn something new while benefiting both physically and mentally in so many ways. The class meets Monday afternoons in Ilwaco at 4:30 pm and Wednesday mornings at 9:00 am in Astoria. He is also adding his Yoga Energy Flow class to the Astoria schedule at 11:00 am on Wednesdays. This class is a mixture of breath work and energizing movement. It builds strength, tones and detoxifies and is a fun creative combination of Yoga, Gigong, Tai Chi and resistance stretching. Be sure to check them out.

Please share your questions or comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – Morning Butt and Gut Workout with Kimberly Gibbs
5:30 Kickboxing Aerobics with Peter von Payens

Ilwaco
8:00 Yoga Flow with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
4:30 Beginning Tai Chi - Qigong for Everyone with Dave Stevens
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes With RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16767792Mon, 21 Jan 2019 10:41:59 +0000RiversZenWelcome to This Edition of RiversZen Today for Monday, January 21st, 2019 The news of the day: You asked for it and Dave is providing. Several new classes have been added to the schedules for Astoria and Ilwaco this week. Dave is adding a...
The news of the day: You asked for it and Dave is providing. Several new classes have been added to the schedules for Astoria and Ilwaco this week. Dave is adding a Beginning Tai Chi – Qigong for Everyone class in Astoria and Ilwaco. This class is designed for everyone . . . no prior experience is necessary. During the 30 minute class you will learn the basic movements of Tai Chi and flow through a series of Qigong energizing and stress reducing movements. It’s a great opportunity to learn something new while benefiting both physically and mentally in so many ways. The class meets Monday afternoons in Ilwaco at 4:30 pm and Wednesday mornings at 9:00 am in Astoria. He is also adding his Yoga Energy Flow class to the Astoria schedule at 11:00 am on Wednesdays. This class is a mixture of breath work and energizing movement. It builds strength, tones and detoxifies and is a fun creative combination of Yoga, Gigong, Tai Chi and resistance stretching. Be sure to check them out.

Please share your questions or comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – Morning Butt and Gut Workout with Kimberly Gibbs
5:30 Kickboxing Aerobics with Peter von Payens

Ilwaco
8:00 Yoga Flow with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
4:30 Beginning Tai Chi - Qigong for Everyone with Dave Stevens
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes With RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>133aerobics,astoria-oregon,balance,butt-and-gut,flex-ability,flexible,flow,hatha,ilwaco-washington,kickboxing,qigong,range-of-motion,rom,strength,stretch,tai-chi,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-the-weekend-edition-for-saturday-and-sunday-january-19th-and-20th-2019--16754726
News of the day: It’s Saturday. Get out of bed a little early. The weather is a tad better than yesterday . . . winds are forecast to be greatly diminished; no rain forecast for the early part of our day. At 8:00 in Ilwaco is Dave with Yoga Energy Flow. A great combination of tai-chi, qigong, traditional yoga and resistance stretching all blended together in a flow that will leave you energized and ready to take on the weekend. And probably ready to take on Kim’s Yogalates class right after it.

And speaking of Kim. Maybe you have noticed those piles of little blue weights in the props closets in Ilwaco and Astoria? Have you been in a class using those weights yet? They are just tiny little weights. They only weigh 2 pounds . . . light as a feather, right? If you were fortunate enough to attend Kim’s Yogalates classes this week you know first hand how truly light they are and how little it took to get your arms burning. There are several benefits to lifting smaller weights. Obviously less opportunity for injury compared to heavy weights since there is less likelihood you will hurt yourself by dropping one on your foot; but you are better able to maintain your form with lighter weights minimizing the risk of injury from lifting weights which are too heavy or from incorrect form. Lighter weights allow you to perform more reps for each exercise which will improve strength, power and your muscular endurance. That’s a lot of benefit from just a 2 pound mini-dumbbell. But, wait, there’s more. Kim also has new resistance bands. Wow . . . say it isn’t so? We will leave those for a post on another day. If it’s coming from Kim you know its going to be fun! You can play with the new mini-weights with Kim in Yogalates in Ilwaco at 9:00 am this morning and at 10:45 am in Astoria. Join in the fun! Your body will thank you . . . strength, power, muscular endurance and laughter . . . what a great combo.

After Dave’s flow and Kim’s Yogalates, consider finishing the morning off in Ilwaco with Dave’s second class at 10:00 am. It’s the perfect balance of effort and stretch . . . Smooth and Easy Stretch to be exact.

In Astoria, Peter’s class starts the day at 9:30 . . . beginning floor pilates. Peter will have you leaving your worries and woes behind you at the door and before you know it your body will be put through the paces. Pilates is exercise with repetition; but, it’s not the quantity but the quality of the repetitions that are important as you improve your tone, posture and flexibility. With his background in martial arts, dance and personal training, he will bring a myriad of perspectives to your practice. Close your eyes and listen to his voice. His tone is relaxing, strong, meditative, strengthening. You might even recognize it from the radio.

Consider taking the next class on the schedule with Kim for a great double up.

If you have questions or comments to share with our group post them to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Yoga Flow with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16754726Sat, 19 Jan 2019 11:14:00 +0000RiversZenWelcome to the weekend edition of RiversZen Today for Saturday and Sunday, January 19th and 20th, 2019 News of the day: It’s Saturday. Get out of bed a little early. The weather is a tad better than yesterday . . . winds are forecast to be...
News of the day: It’s Saturday. Get out of bed a little early. The weather is a tad better than yesterday . . . winds are forecast to be greatly diminished; no rain forecast for the early part of our day. At 8:00 in Ilwaco is Dave with Yoga Energy Flow. A great combination of tai-chi, qigong, traditional yoga and resistance stretching all blended together in a flow that will leave you energized and ready to take on the weekend. And probably ready to take on Kim’s Yogalates class right after it.

And speaking of Kim. Maybe you have noticed those piles of little blue weights in the props closets in Ilwaco and Astoria? Have you been in a class using those weights yet? They are just tiny little weights. They only weigh 2 pounds . . . light as a feather, right? If you were fortunate enough to attend Kim’s Yogalates classes this week you know first hand how truly light they are and how little it took to get your arms burning. There are several benefits to lifting smaller weights. Obviously less opportunity for injury compared to heavy weights since there is less likelihood you will hurt yourself by dropping one on your foot; but you are better able to maintain your form with lighter weights minimizing the risk of injury from lifting weights which are too heavy or from incorrect form. Lighter weights allow you to perform more reps for each exercise which will improve strength, power and your muscular endurance. That’s a lot of benefit from just a 2 pound mini-dumbbell. But, wait, there’s more. Kim also has new resistance bands. Wow . . . say it isn’t so? We will leave those for a post on another day. If it’s coming from Kim you know its going to be fun! You can play with the new mini-weights with Kim in Yogalates in Ilwaco at 9:00 am this morning and at 10:45 am in Astoria. Join in the fun! Your body will thank you . . . strength, power, muscular endurance and laughter . . . what a great combo.

After Dave’s flow and Kim’s Yogalates, consider finishing the morning off in Ilwaco with Dave’s second class at 10:00 am. It’s the perfect balance of effort and stretch . . . Smooth and Easy Stretch to be exact.

In Astoria, Peter’s class starts the day at 9:30 . . . beginning floor pilates. Peter will have you leaving your worries and woes behind you at the door and before you know it your body will be put through the paces. Pilates is exercise with repetition; but, it’s not the quantity but the quality of the repetitions that are important as you improve your tone, posture and flexibility. With his background in martial arts, dance and personal training, he will bring a myriad of perspectives to your practice. Close your eyes and listen to his voice. His tone is relaxing, strong, meditative, strengthening. You might even recognize it from the radio.

Consider taking the next class on the schedule with Kim for a great double up.

If you have questions or comments to share with our group post them to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Yoga Flow with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at 122astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,qigong,range-of-motion,rom,strength,stretch,tai-chi,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-friday-january-18th-2019--16745345
The news of the day: It’s Friday! It’s been windy and rainy . . . that really wet, cold rain that always seems to find a way to get at least one drop down by neck while I wait for Miss Pink to find the perfect spot. If you are getting a little house bound and in need of motion head over to class today. In Ilwaco Pam will lead you in Gentle Stretch at 10:30 am which may appear subtle at first; but, will stretch and tone from head to toe and allow you to challenge everything in between while promoting your sense of balance.

In Astoria there are two classes with Dave on different ends of the spectrum. Starting at 8:00 am he will lead you through his signature class entitled Easy Morning Stretch which is exactly what it says. Easy moves, great music, satisfying stretches . . . making you very happy you got out of bed and made your way to the studio. But, wait, there’s more. At 11:00 am he presents Pound, Move and Stretch. Drum sticks, stability balls, fun playlist and laughter. It’s hard to describe in a few words. If you haven’t been, come check it out. It’s an aerobic, strength building, breath workout that will relieve your frustrations and put a smile on your face. You don’t need to be a drummer. You don’t need to be an experienced yogi. If you are grumpy you will leave with a smile on your face. Come and prove me wrong . . . I’ll be there today!

Feel free to post your comments on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound, Move and Stretch with Dave Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16745345Fri, 18 Jan 2019 11:41:21 +0000RiversZenWelcome to This Edition of RiversZen Today for Friday, January 18th, 2019 The news of the day: It’s Friday! It’s been windy and rainy . . . that really wet, cold rain that always seems to find a way to get at least one drop down by neck while I...
The news of the day: It’s Friday! It’s been windy and rainy . . . that really wet, cold rain that always seems to find a way to get at least one drop down by neck while I wait for Miss Pink to find the perfect spot. If you are getting a little house bound and in need of motion head over to class today. In Ilwaco Pam will lead you in Gentle Stretch at 10:30 am which may appear subtle at first; but, will stretch and tone from head to toe and allow you to challenge everything in between while promoting your sense of balance.

In Astoria there are two classes with Dave on different ends of the spectrum. Starting at 8:00 am he will lead you through his signature class entitled Easy Morning Stretch which is exactly what it says. Easy moves, great music, satisfying stretches . . . making you very happy you got out of bed and made your way to the studio. But, wait, there’s more. At 11:00 am he presents Pound, Move and Stretch. Drum sticks, stability balls, fun playlist and laughter. It’s hard to describe in a few words. If you haven’t been, come check it out. It’s an aerobic, strength building, breath workout that will relieve your frustrations and put a smile on your face. You don’t need to be a drummer. You don’t need to be an experienced yogi. If you are grumpy you will leave with a smile on your face. Come and prove me wrong . . . I’ll be there today!

Feel free to post your comments on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound, Move and Stretch with Dave Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>127astoria-oregon,balance,breath,core,flex-ability,flexible,ilwaco-washington,pound,range-of-motion,rom,strength,stretchfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-thursday-january-17th-2019--16735404
The news of the day: Think about the end goal . . . whether it be your decision to come to class or your everyday activities. Everything is a choice. Sometimes the effort doesn’t fit your mood. You really want a donut, but you know your goal is to lose 10 pounds. You want to go out to dinner, but you know you are trying to save money to buy a house. Everything we do is a choice. There is always a last bite, whether it’s your first or the tenth. At what point do you start or stop. Sometimes we agonize to make the decision, other times it is a very easy decision, still other times there is no agony as you didn’t even think about it. Try to find satisfaction in the sacrifice of whatever you are not doing . . . valuing your decision and how much closer you are to realizing your real goal. We are a society in search of instant gratification, and we don’t generally like to wait for it. Take the time to evaluate your goals or intentions. Are they clear? Are you motivated to attain them? Should you re-evaluate them in lieu of some verbiage that might be more meaningful for you? Do you think about them throughout your day or are they just some words you wrote down because you thought it was expected of you? Until you make your end goal compatible with your heart, your mind and the effort you are willing to put forth, you will remain frustrated in the accomplishment of that goal. Give it some thought and don’t allow other people’s opinions or thoughts overshadow your real wishes.

As always feel free to share your questions or comments by posting to our Facebook Group Page at RiversZen Online Community or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Yoga Flow with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound, Move and Stretch with Dave Stevens

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16735404Thu, 17 Jan 2019 09:54:53 +0000RiversZenWelcome to This Edition of RiversZen Today for Thursday, January 17th, 2019 The news of the day: Think about the end goal . . . whether it be your decision to come to class or your everyday activities. Everything is a choice. Sometimes the effort...
The news of the day: Think about the end goal . . . whether it be your decision to come to class or your everyday activities. Everything is a choice. Sometimes the effort doesn’t fit your mood. You really want a donut, but you know your goal is to lose 10 pounds. You want to go out to dinner, but you know you are trying to save money to buy a house. Everything we do is a choice. There is always a last bite, whether it’s your first or the tenth. At what point do you start or stop. Sometimes we agonize to make the decision, other times it is a very easy decision, still other times there is no agony as you didn’t even think about it. Try to find satisfaction in the sacrifice of whatever you are not doing . . . valuing your decision and how much closer you are to realizing your real goal. We are a society in search of instant gratification, and we don’t generally like to wait for it. Take the time to evaluate your goals or intentions. Are they clear? Are you motivated to attain them? Should you re-evaluate them in lieu of some verbiage that might be more meaningful for you? Do you think about them throughout your day or are they just some words you wrote down because you thought it was expected of you? Until you make your end goal compatible with your heart, your mind and the effort you are willing to put forth, you will remain frustrated in the accomplishment of that goal. Give it some thought and don’t allow other people’s opinions or thoughts overshadow your real wishes.

As always feel free to share your questions or comments by posting to our Facebook Group Page at RiversZen Online Community or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Yoga Flow with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound, Move and Stretch with Dave Stevens

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>148astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pound,range-of-motion,rom,self-care,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-wednesday-january-16th-2019--16726967
The news of the day: Wow, I shared yesterday that both RiversZen studios were drop off locations for the Be the Light Food Pantry collecting food and essential living items for the Coast Guard and furloughed government employees. Today’s photo is what happened within hours yesterday morning. Thank you so much to The Pacific Northwest Community Drum Circle and our members for stepping up so quickly. We will continue to collect those items for the next two weeks. Here is the link sharing the recommended items and the contact information for the Be the Light Food Pantry. https://www.thecoastievoice.com/be-the-light-food-pantry Thank you again.

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16726967Wed, 16 Jan 2019 11:53:21 +0000RiversZenWelcome to This Edition of RiversZen Today for Wednesday, January 16th, 2019 The news of the day: Wow, I shared yesterday that both RiversZen studios were drop off locations for the Be the Light Food Pantry collecting food and essential living items...
The news of the day: Wow, I shared yesterday that both RiversZen studios were drop off locations for the Be the Light Food Pantry collecting food and essential living items for the Coast Guard and furloughed government employees. Today’s photo is what happened within hours yesterday morning. Thank you so much to The Pacific Northwest Community Drum Circle and our members for stepping up so quickly. We will continue to collect those items for the next two weeks. Here is the link sharing the recommended items and the contact information for the Be the Light Food Pantry. https://www.thecoastievoice.com/be-the-light-food-pantry Thank you again.

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>99astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,hatha,ilwaco-washington,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-tuesday-january-15th-2019--16717606
The news of the day: RiversZen is participating with many local businesses helping the Be The Light Food Pantry collect food and essential living items for the furloughed government employees. The link with full details appears below. On the list of businesses participating they only list our studio in Ilwaco. Both studios are participating. We don’t have the luxury of having full time front desk staff, so please check our schedule to make sure we are open before your visit. These hardworking individuals are always there for us when we need them. Let’s be there for them now. Here is the link: https://www.thecoastievoice.com/be-the-light-food-pantry

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound, Move and Stretch with Dave Stevens
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Pacific Northwest Community Drum Circle
5:15 Yoga for Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16717606Tue, 15 Jan 2019 11:39:12 +0000RiversZenWelcome to This Edition of RiversZen Today for Tuesday, January 15th, 2019 The news of the day: RiversZen is participating with many local businesses helping the Be The Light Food Pantry collect food and essential living items for the furloughed...
The news of the day: RiversZen is participating with many local businesses helping the Be The Light Food Pantry collect food and essential living items for the furloughed government employees. The link with full details appears below. On the list of businesses participating they only list our studio in Ilwaco. Both studios are participating. We don’t have the luxury of having full time front desk staff, so please check our schedule to make sure we are open before your visit. These hardworking individuals are always there for us when we need them. Let’s be there for them now. Here is the link: https://www.thecoastievoice.com/be-the-light-food-pantry

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound, Move and Stretch with Dave Stevens
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Pacific Northwest Community Drum Circle
5:15 Yoga for Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>126astoria-oregon,balance,breath,butt-and-gut,core,drum-circle,flow,hatha,ilwaco-washington,pound,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-monday-january-14th-2019--16705979
The news of the day: A day of announcements and thank yous! Today is the first day of Smooth and Easy Stretch for Seniors. Kim is teaching the class from 10:00 until 10:50 am. It is an ENCORE class and your first two visits are free. After that membership is $50 per year. Come in today and check it out.

As to our thank yous . . . first, we want to thank Columbia Memorial Hospital for including us again this year in their annual Employee Wellness Fair. It is a great event and the employees are always so open and welcoming. Kathie Hobbs, Dave and I enjoyed manning our table. They even shared that Miss Pink is welcome to attend next year . . . how fun is that!!!

Our second thank you goes to Salt Hotel & Pub and North Jetty Brewing. Beer and Yoga at the Salt was incredible. The beer was from North Jetty and we even got to share the view with Julz from Salt and Michelle from North Jetty. The weather could not have been any better, the view breathtaking and the attendance was perfect. We had two birthday parties celebrating with us, about a half dozen familiar faces and about the same number of new faces. For our first joint event, we could not have been happier so watch for more in the near future.

Please share your questions or comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – Morning Butt and Gut Workout with Kimberly Gibbs
5:30 Kickboxing Aerobics with Peter von Payens

Ilwaco
8:00 Yoga Flow with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes With RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16705979Mon, 14 Jan 2019 09:13:20 +0000RiversZenWelcome to This Edition of RiversZen Today for Monday, January 14th, 2019 The news of the day: A day of announcements and thank yous! Today is the first day of Smooth and Easy Stretch for Seniors. Kim is teaching the class from 10:00 until 10:50...
The news of the day: A day of announcements and thank yous! Today is the first day of Smooth and Easy Stretch for Seniors. Kim is teaching the class from 10:00 until 10:50 am. It is an ENCORE class and your first two visits are free. After that membership is $50 per year. Come in today and check it out.

As to our thank yous . . . first, we want to thank Columbia Memorial Hospital for including us again this year in their annual Employee Wellness Fair. It is a great event and the employees are always so open and welcoming. Kathie Hobbs, Dave and I enjoyed manning our table. They even shared that Miss Pink is welcome to attend next year . . . how fun is that!!!

Our second thank you goes to Salt Hotel & Pub and North Jetty Brewing. Beer and Yoga at the Salt was incredible. The beer was from North Jetty and we even got to share the view with Julz from Salt and Michelle from North Jetty. The weather could not have been any better, the view breathtaking and the attendance was perfect. We had two birthday parties celebrating with us, about a half dozen familiar faces and about the same number of new faces. For our first joint event, we could not have been happier so watch for more in the near future.

Please share your questions or comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – Morning Butt and Gut Workout with Kimberly Gibbs
5:30 Kickboxing Aerobics with Peter von Payens

Ilwaco
8:00 Yoga Flow with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes With RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>138astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,kickboxing-aerobics,qigong,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-the-weekend-edition-for-saturday-and-sunday-january-12th-and-13th-2019--16693529
News of the day: Today is the day! I’m excited! Beer and Yoga is happening today at the Salt Pub at 147 Howerton in Ilwaco at 11:00 am. The marriage of two great loves—beer and yoga. Both are century-old therapies for mind, body and soul! There are a few spaces still available.

Join RiversZen, The Salt Hotel and Pub and North Jetty Brewing for an energizing yoga practice. It's all about Fun, Focus and Flexibility. $20 includes the class and two beers (1/2 pint each). Just walk down the Waterfront Way a few doors to the west of our Ilwaco studio to the Salt and join us. You don’t need to be flexible. You don’t need to have any yoga experience. Just get ready to have a little fun. Reservations are required. Follow this link to make your reservations now: https://riverszen.com/beer-yoga/ or contact Peggy at 503-440-3554

If you have questions or comments to share with our group post them to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Yoga Flow with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16693529Sat, 12 Jan 2019 11:17:24 +0000RiversZenWelcome to the weekend edition of RiversZen Today for Saturday and Sunday, January 12th and 13th, 2019 News of the day: Today is the day! I’m excited! Beer and Yoga is happening today at the Salt Pub at 147 Howerton in Ilwaco at 11:00 am. The...
News of the day: Today is the day! I’m excited! Beer and Yoga is happening today at the Salt Pub at 147 Howerton in Ilwaco at 11:00 am. The marriage of two great loves—beer and yoga. Both are century-old therapies for mind, body and soul! There are a few spaces still available.

Join RiversZen, The Salt Hotel and Pub and North Jetty Brewing for an energizing yoga practice. It's all about Fun, Focus and Flexibility. $20 includes the class and two beers (1/2 pint each). Just walk down the Waterfront Way a few doors to the west of our Ilwaco studio to the Salt and join us. You don’t need to be flexible. You don’t need to have any yoga experience. Just get ready to have a little fun. Reservations are required. Follow this link to make your reservations now: https://riverszen.com/beer-yoga/ or contact Peggy at 503-440-3554

If you have questions or comments to share with our group post them to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Yoga Flow with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>122astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pilates,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-friday-january-11th-2019--16685343
The news of the day: Today’s post is a shout out to all the employees at Columbia Memorial Hospital. We are happy to be participating in their Wellness Fair again this year. It is our opportunity to share what RiversZen can do for them and their patients. They work long hours and need to find more time in their lives to take care of themselves. They may also be advising their patients on the alternatives available in our community for the same thing. It is an opportunity for us to learn from them what needs they feel need to be satisfied and may currently be lacking in our community. One of the added benefits of participating in the Wellness Fair is getting to network with the other vendors participating and seeing how we might be able to work together or fine tune our referral data base. Each participant at the fair offers something different . . . a different perspective that may resonate with one person but not another. We look forward to sharing and learning with you today and will be at the hospital from 11:00 am to 3:00 pm.

Feel free to post your comments on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound, Move and Stretch with Dave Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16685343Fri, 11 Jan 2019 11:45:33 +0000RiversZenWelcome to This Edition of RiversZen Today for Friday, January 11th, 2019 The news of the day: Today’s post is a shout out to all the employees at Columbia Memorial Hospital. We are happy to be participating in their Wellness Fair again this year....
The news of the day: Today’s post is a shout out to all the employees at Columbia Memorial Hospital. We are happy to be participating in their Wellness Fair again this year. It is our opportunity to share what RiversZen can do for them and their patients. They work long hours and need to find more time in their lives to take care of themselves. They may also be advising their patients on the alternatives available in our community for the same thing. It is an opportunity for us to learn from them what needs they feel need to be satisfied and may currently be lacking in our community. One of the added benefits of participating in the Wellness Fair is getting to network with the other vendors participating and seeing how we might be able to work together or fine tune our referral data base. Each participant at the fair offers something different . . . a different perspective that may resonate with one person but not another. We look forward to sharing and learning with you today and will be at the hospital from 11:00 am to 3:00 pm.

Feel free to post your comments on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound, Move and Stretch with Dave Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>111astoria-oregon,balance,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pound,range-of-motion,rom,strength,stretch,yogafalsefullhttps://www.spreaker.com/episode/riverszen-today-for-thursday-january-10th-2019--16676537
The news of the day: It’s Thursday. It’s one of my favorite days of the week as it’s a day I generally get to spend most of it with my hubby. Most days we are at different studios and from time to time we actually wave to each other in route to the other studio or we have even been known to meet at Station Camp between the tunnel and the bridge just to say HI! It’s a great spot to linger . . . what a gorgeous view. Today is also the one day a week I get to attend his Pound, Move and Stretch class. If you have not yet been, you need to try it out. It is a class he has been pondering for years. It includes all the stuff I love . . . he always has a great playlist, you get to have fun with stability balls, heaven forbid it has me dancing which is a feat itself, you get to play with drum sticks and there is always plenty of laughter. So in the midst of all that you are reinforcing your sense of balance, strengthening your core, getting a good aerobic workout, stretching with resistance, venting a whole lot of frustrations and pretty much working your body from head to toe. Oh, and I forgot to share . . . we get to do squats to Wipe Out while we drum like mad and the entire class you do at your pace. Whether you are a newbie or an experienced yogi, this class can work for you. The class meets in Ilwaco on Tuesday mornings at 10:00 am and Thursday evenings at 5:15 pm; it meets in Astoria on Friday mornings at 11:00 am. So I hope to see you tonight in Ilwaco!

As always feel free to share your questions or comments by posting to Facebook at RiversZen Online Community or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Yoga Flow with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound, Move and Stretch with Dave Stevens

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16676537Thu, 10 Jan 2019 10:38:16 +0000RiversZenWelcome to This Edition of RiversZen Today for Thursday, January 10th, 2019 The news of the day: It’s Thursday. It’s one of my favorite days of the week as it’s a day I generally get to spend most of it with my hubby. Most days we are at...
The news of the day: It’s Thursday. It’s one of my favorite days of the week as it’s a day I generally get to spend most of it with my hubby. Most days we are at different studios and from time to time we actually wave to each other in route to the other studio or we have even been known to meet at Station Camp between the tunnel and the bridge just to say HI! It’s a great spot to linger . . . what a gorgeous view. Today is also the one day a week I get to attend his Pound, Move and Stretch class. If you have not yet been, you need to try it out. It is a class he has been pondering for years. It includes all the stuff I love . . . he always has a great playlist, you get to have fun with stability balls, heaven forbid it has me dancing which is a feat itself, you get to play with drum sticks and there is always plenty of laughter. So in the midst of all that you are reinforcing your sense of balance, strengthening your core, getting a good aerobic workout, stretching with resistance, venting a whole lot of frustrations and pretty much working your body from head to toe. Oh, and I forgot to share . . . we get to do squats to Wipe Out while we drum like mad and the entire class you do at your pace. Whether you are a newbie or an experienced yogi, this class can work for you. The class meets in Ilwaco on Tuesday mornings at 10:00 am and Thursday evenings at 5:15 pm; it meets in Astoria on Friday mornings at 11:00 am. So I hope to see you tonight in Ilwaco!

As always feel free to share your questions or comments by posting to Facebook at RiversZen Online Community or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Yoga Flow with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound, Move and Stretch with Dave Stevens

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>148astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pound,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-wednesday-january-9th-2019--16667437
The news of the day: Beer Yoga at The Salt! The marriage of two great loves—beer and yoga. Both are century-old therapies for mind, body and soul!

Join RiversZen, The Salt Hotel and Pub and North Jetty Brewing for an energizing yoga practice. It's all about Fun, Focus and Flexibility. $20 includes the class and two beers (1/2 pint each). Dave is going to be leading a yoga class on Saturday, January 12th at 11:00 am at The Salt Pub located at 147 Howerton Avenue. Just walk down the Waterfront Way a few doors to the west of our Ilwaco studio to The Salt and join us. You don’t have to be flexible. You don’t have to have any yoga experience. Just get ready to have a little fun. Reservations are required. Follow this link to make your reservations now. https://schedulebliss.com/riverszen/?tt=8897 or contact Peggy at 503-440-3554

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16667437Wed, 09 Jan 2019 10:54:10 +0000RiversZenWelcome to This Edition of RiversZen Today for Wednesday, January 9th, 2019 The news of the day: Beer Yoga at The Salt! The marriage of two great loves—beer and yoga. Both are century-old therapies for mind, body and soul! Join RiversZen, The Salt...
The news of the day: Beer Yoga at The Salt! The marriage of two great loves—beer and yoga. Both are century-old therapies for mind, body and soul!

Join RiversZen, The Salt Hotel and Pub and North Jetty Brewing for an energizing yoga practice. It's all about Fun, Focus and Flexibility. $20 includes the class and two beers (1/2 pint each). Dave is going to be leading a yoga class on Saturday, January 12th at 11:00 am at The Salt Pub located at 147 Howerton Avenue. Just walk down the Waterfront Way a few doors to the west of our Ilwaco studio to The Salt and join us. You don’t have to be flexible. You don’t have to have any yoga experience. Just get ready to have a little fun. Reservations are required. Follow this link to make your reservations now. https://schedulebliss.com/riverszen/?tt=8897 or contact Peggy at 503-440-3554

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>117astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,hatha,ilwaco-washington,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-tuesday-january-8-2019--16657335
The news of the day: I want to share some information today about a class that is not part of our regular schedule. You cannot attend it as part of your RiversZen membership but you can still attend Monday’s class to check it out. Starting next Monday at 10:00 am Kim will be teaching a class for ENCORE as part of Clatsop Community College’s Community Education series. ENCORE is a member-run organization for individuals who are 50+ years in age. They operate under the auspices of Clatsop Community College to offer short-term courses and activities, which are usually led by members. Membership is inexpensive and most events are offered at no charge.

Preregistration for ENCORE classes is not necessary. If you are a member, just come to the class. If you are not a member but think that you might want to become one, just come to a class! You may attend two classes as a guest before becoming a member.

Winter term is January 14 – March 4. Here is the link to their page: http://encorelearn.org/

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound, Move and Stretch with Dave Stevens - Reservations Required Please
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Long Beach Peninsula Music Circle
5:15 Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16657335Tue, 08 Jan 2019 09:17:05 +0000RiversZenWelcome to This Edition of RiversZen Today for Tuesday, January 8, 2019 The news of the day: I want to share some information today about a class that is not part of our regular schedule. You cannot attend it as part of your RiversZen membership...
The news of the day: I want to share some information today about a class that is not part of our regular schedule. You cannot attend it as part of your RiversZen membership but you can still attend Monday’s class to check it out. Starting next Monday at 10:00 am Kim will be teaching a class for ENCORE as part of Clatsop Community College’s Community Education series. ENCORE is a member-run organization for individuals who are 50+ years in age. They operate under the auspices of Clatsop Community College to offer short-term courses and activities, which are usually led by members. Membership is inexpensive and most events are offered at no charge.

Preregistration for ENCORE classes is not necessary. If you are a member, just come to the class. If you are not a member but think that you might want to become one, just come to a class! You may attend two classes as a guest before becoming a member.

Winter term is January 14 – March 4. Here is the link to their page: http://encorelearn.org/

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound, Move and Stretch with Dave Stevens - Reservations Required Please
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Long Beach Peninsula Music Circle
5:15 Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>143astoria-oregon,balance,butt-and-gut,core,drum-circle,flex-ability,flexible,flow,hatha,ilwaco-washington,music-circle,pound,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-monday-january-7th-2019--16646854
The news of the day: Most everyone is back from their various holiday commitments. Things should get back to normal this week, so I would like to start concentrating on the basics again. It is easy for us to lose focus when we are so busy. When we come to class, we don’t always take that experience with us to fine tuning our motions off the mat. Sometimes we go through what we think the motions are supposed to be without really thinking. When we are going through our day, we are just doing that . . . going through our day. Our mind is elsewhere thinking about work, the kids, money, what to fix for dinner . . . thinking about life and what we need to do. We don’t think about the impact of the way we walk or sit or sleep or just stand.

I have a request for today. Please take a few moments from time to time throughout your day to check in with your body. Are you sitting or standing tall? What is the position your feet? Turned in or out? Are you leaning forward? When you walk are you taking normal strides or shuffling your feet? Are your shoulders rounded forward? Take note of your observations and we can begin the work of fine tuning your posture.

One fact to share . . . our head weighs about 8 to 10 pounds and seems weightless when it is properly balanced. However, with a head forward posture so prevalent today, we find that the weight doubles for every inch forward of that neutral position. Think of the impact of that on your neck, shoulders and spine. Just some food for thought.

Please share your questions or comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – Morning Butt and Gut Workout has been cancelled for today
5:30 Kickboxing Aerobics with Peter von Payens

Ilwaco
8:00 Yoga Flow with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes With RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16646854Mon, 07 Jan 2019 11:24:07 +0000RiversZenWelcome to This Edition of RiversZen Today for Monday, January 7th, 2019 The news of the day: Most everyone is back from their various holiday commitments. Things should get back to normal this week, so I would like to start concentrating on the...
The news of the day: Most everyone is back from their various holiday commitments. Things should get back to normal this week, so I would like to start concentrating on the basics again. It is easy for us to lose focus when we are so busy. When we come to class, we don’t always take that experience with us to fine tuning our motions off the mat. Sometimes we go through what we think the motions are supposed to be without really thinking. When we are going through our day, we are just doing that . . . going through our day. Our mind is elsewhere thinking about work, the kids, money, what to fix for dinner . . . thinking about life and what we need to do. We don’t think about the impact of the way we walk or sit or sleep or just stand.

I have a request for today. Please take a few moments from time to time throughout your day to check in with your body. Are you sitting or standing tall? What is the position your feet? Turned in or out? Are you leaning forward? When you walk are you taking normal strides or shuffling your feet? Are your shoulders rounded forward? Take note of your observations and we can begin the work of fine tuning your posture.

One fact to share . . . our head weighs about 8 to 10 pounds and seems weightless when it is properly balanced. However, with a head forward posture so prevalent today, we find that the weight doubles for every inch forward of that neutral position. Think of the impact of that on your neck, shoulders and spine. Just some food for thought.

Please share your questions or comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – Morning Butt and Gut Workout has been cancelled for today
5:30 Kickboxing Aerobics with Peter von Payens

Ilwaco
8:00 Yoga Flow with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes With RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>158aerobics,astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,kickboxing,qigong,range-of-motion,rom,strength,stretch,yogafalsefullhttps://www.spreaker.com/episode/riverszen-today-the-weekend-edition-for-saturday-and-sunday-january-5th-and-6th-2019--16635206
News of the day: Did you make a New Year’s resolution or set an intention? How is it going for you so far? They can be a challenge. Have you veered off track already? Maybe you set a resolve that was two wide or too narrow. Feel free to evaluate your original focus and modify it to more closely meet your lifestyle. Whatever changes you have chosen to implement are only effective if they can be achieved. Expectations that are unrealistic will set you up for failure rather than success. If you would like some help getting focus, feel free to check in with any of the trainers at the studio. We are always ready to be a sounding board for helping you create or modify your life changes.

If you have questions or comments to share with our group post them to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Yoga Flow with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peggy Stevens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16635206Sat, 05 Jan 2019 10:50:21 +0000RiversZenWelcome to the weekend edition of RiversZen Today for Saturday and Sunday, January 5th and 6th, 2019 News of the day: Did you make a New Year’s resolution or set an intention? How is it going for you so far? They can be a challenge. Have you...
News of the day: Did you make a New Year’s resolution or set an intention? How is it going for you so far? They can be a challenge. Have you veered off track already? Maybe you set a resolve that was two wide or too narrow. Feel free to evaluate your original focus and modify it to more closely meet your lifestyle. Whatever changes you have chosen to implement are only effective if they can be achieved. Expectations that are unrealistic will set you up for failure rather than success. If you would like some help getting focus, feel free to check in with any of the trainers at the studio. We are always ready to be a sounding board for helping you create or modify your life changes.

If you have questions or comments to share with our group post them to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Yoga Flow with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peggy Stevens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>105astoria-oregon,balance,breath,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pilates,range-of-motion,rom,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-friday-january-4th-2019--16626551
The news of the day: What is the thing that draws you to a class? Is it the workout? The music? The motion? Do you want class to be serious or fun? Do you constantly want to learn something new? Or do you want class to be the same, predictable, so you can monitor your progress with the same routine? All of those questions can be answered through attendance at the classes we offer at RiversZen. Whatever category you fit into, we have classes that can match up with those wishes. You can change up your classes every week or go to the same ones. Our unlimited options give you plenty of opportunity to attend as many classes as you wish while the numbered series allow you to buy as many classes as you wish using them whenever and however you wish as they never expire and can be shared with friends and family. It’s the New Year. Try something new. It’s good to confuse your muscles so try going to a different class . . . you might like it.

As always feel free to share your questions or comments by posting to Facebook at RiversZen Online Community or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Friday:

Astoria:
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound, Move and Stretch with Dave Stevens – Reservations Required Please

Ilwaco:
10:30 Gentle Stretch with Pam Hickey

Full schedule is at www.RiversZen.com

Online:
24/7 www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16626551Fri, 04 Jan 2019 10:25:15 +0000RiversZenWelcome to This Edition of RiversZen Today for Friday, January 4th, 2019 The news of the day: What is the thing that draws you to a class? Is it the workout? The music? The motion? Do you want class to be serious or fun? Do you constantly want...
The news of the day: What is the thing that draws you to a class? Is it the workout? The music? The motion? Do you want class to be serious or fun? Do you constantly want to learn something new? Or do you want class to be the same, predictable, so you can monitor your progress with the same routine? All of those questions can be answered through attendance at the classes we offer at RiversZen. Whatever category you fit into, we have classes that can match up with those wishes. You can change up your classes every week or go to the same ones. Our unlimited options give you plenty of opportunity to attend as many classes as you wish while the numbered series allow you to buy as many classes as you wish using them whenever and however you wish as they never expire and can be shared with friends and family. It’s the New Year. Try something new. It’s good to confuse your muscles so try going to a different class . . . you might like it.

As always feel free to share your questions or comments by posting to Facebook at RiversZen Online Community or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Friday:

Astoria:
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound, Move and Stretch with Dave Stevens – Reservations Required Please

Ilwaco:
10:30 Gentle Stretch with Pam Hickey

Full schedule is at www.RiversZen.com

Online:
24/7 www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>115astoria-oregon,balance,breath,core,flex-ability,flexible,hatha,ilwaco-washington,pound,range-of-motion,rom,strength,stretch,yogafalsefullhttps://www.spreaker.com/episode/riverszen-today-for-thursday-january-3rd-2019--16617050
The news of the day: Beer Yoga at The Salt! The marriage of two great loves—beer and yoga. Both are century-old therapies for mind, body and soul!

Join RiversZen, The Salt Hotel and Pub and North Jetty Brewing for an energizing yoga practice. It's all about Fun, Focus and Flexibility. $20 includes the class and two beers (1/2 pint each). Dave is going to be leading a yoga class on Saturday, January 12th at 11:00 am at The Salt Pub located at 147 Howerton Avenue. Just walk down the Waterfront Way a few doors to the west of our Ilwaco studio to The Salt and join us. You don’t have to be flexible. You don’t have to have any yoga experience. You just want to have a little fun. Reservations are required. Follow this link to make your reservations now. https://schedulebliss.com/riverszen/?tt=8897 or contact Peggy at 503-440-3554

As always feel free to share your questions or comments by posting to Facebook at RiversZen Online Community or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Kathie Hobbs
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Yoga Flow with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound, Move and Stretch with Dave Stevens - Reservations Required Please

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16617050Thu, 03 Jan 2019 06:43:30 +0000RiversZenWelcome to This Edition of RiversZen Today for Thursday, January 3rd, 2019 The news of the day: Beer Yoga at The Salt! The marriage of two great loves—beer and yoga. Both are century-old therapies for mind, body and soul! Join RiversZen, The Salt...
The news of the day: Beer Yoga at The Salt! The marriage of two great loves—beer and yoga. Both are century-old therapies for mind, body and soul!

Join RiversZen, The Salt Hotel and Pub and North Jetty Brewing for an energizing yoga practice. It's all about Fun, Focus and Flexibility. $20 includes the class and two beers (1/2 pint each). Dave is going to be leading a yoga class on Saturday, January 12th at 11:00 am at The Salt Pub located at 147 Howerton Avenue. Just walk down the Waterfront Way a few doors to the west of our Ilwaco studio to The Salt and join us. You don’t have to be flexible. You don’t have to have any yoga experience. You just want to have a little fun. Reservations are required. Follow this link to make your reservations now. https://schedulebliss.com/riverszen/?tt=8897 or contact Peggy at 503-440-3554

As always feel free to share your questions or comments by posting to Facebook at RiversZen Online Community or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Kathie Hobbs
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Yoga Flow with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound, Move and Stretch with Dave Stevens - Reservations Required Please

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>127alignment,astoria-oregon,balance,butt-and-gut,flex-ability,flexible,flow,hatha,ilwaco-washington,pound,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-wednesday-january-2nd-2019--16609595
The news of the day: The holidays are behind us. A great new year ahead of us. Every day, every moment, is a clean slate representing the perfect time to start fresh; but the New Year is generally the one that seems to have the most impact on us. What do you want to do this year? Are you finally ready to make a change in your life for whatever the reason you have been stressing? If you are not quite sure how to start feel free to schedule a private with one of our trainers. Sometimes it is just hard to figure out where to begin. Which comes first, the chicken or the egg? Sometimes it is very hard to say. The answer is most often where are you willing to begin? For some it might be a line in the sand . . . no more sugar . . . or I will walk every single day. For others a more gradual, more lenient path . . . I will go to class twice a week. Which one are you? It can begin with just a phone call. Generally, the key is setting yourself up for success. Whether you have a plan in mind for your own self-directed path or you wish to schedule an assessment or want to sign up for the Ultimate Healing, Health and Fitness Platinum Monthly Membership, don’t hesitate to let us help you. Many of you made a purchase of one of our end of year specials . . . was it for yourself or a gift? Give us a holler if you need help getting started.

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
12:10 Lunch Time Yoga with Kathie Hobbs
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16609595Wed, 02 Jan 2019 10:47:51 +0000RiversZenWelcome to This Edition of RiversZen Today for Wednesday, January 2nd, 2019 The news of the day: The holidays are behind us. A great new year ahead of us. Every day, every moment, is a clean slate representing the perfect time to start fresh; but...
The news of the day: The holidays are behind us. A great new year ahead of us. Every day, every moment, is a clean slate representing the perfect time to start fresh; but the New Year is generally the one that seems to have the most impact on us. What do you want to do this year? Are you finally ready to make a change in your life for whatever the reason you have been stressing? If you are not quite sure how to start feel free to schedule a private with one of our trainers. Sometimes it is just hard to figure out where to begin. Which comes first, the chicken or the egg? Sometimes it is very hard to say. The answer is most often where are you willing to begin? For some it might be a line in the sand . . . no more sugar . . . or I will walk every single day. For others a more gradual, more lenient path . . . I will go to class twice a week. Which one are you? It can begin with just a phone call. Generally, the key is setting yourself up for success. Whether you have a plan in mind for your own self-directed path or you wish to schedule an assessment or want to sign up for the Ultimate Healing, Health and Fitness Platinum Monthly Membership, don’t hesitate to let us help you. Many of you made a purchase of one of our end of year specials . . . was it for yourself or a gift? Give us a holler if you need help getting started.

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
12:10 Lunch Time Yoga with Kathie Hobbs
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>145astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,hatha,healing,ilwaco-washington,range-of-motion,rom,strength,stretch,supportive,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-monday--16597359
The news of the day: Today is the last day of the year. For many the year couldn’t end too soon. For others the anticipation of a new year and a clean slate is very exciting. Watch for new things in the New Year. New workshops. New classes. We will keep you posted. But as we get ready to bring in the New Year, I wanted to share an article that appeared a couple of days ago on MindBodyGreen an online blog site of things healthy and fit. It is entitled “Experts Say These 6 Fitness Trends Will Change the Game in 2019”. To our excitement, it is what we are all about . . . ease, staying active, simplifying, self-care, community and play and fitness are blended . . . our philosophy since we began. Here is the link to the article: https://www.mindbodygreen.com/articles/fitness-trends-2019.

Any thoughts to share? As always, you can post your comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554. We wish you the best for the holiday! Travel safe and we will see you with our regular schedule resuming Wednesday morning.

Here are our classes for Monday:

Astoria
No classes today.

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes With RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Wednesday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16597359Mon, 31 Dec 2018 06:27:51 +0000RiversZenWelcome to This Edition of RiversZen Today for Monday, December 31st, 2018 The news of the day: Today is the last day of the year. For many the year couldn’t end too soon. For others the anticipation of a new year and a clean slate is very...
The news of the day: Today is the last day of the year. For many the year couldn’t end too soon. For others the anticipation of a new year and a clean slate is very exciting. Watch for new things in the New Year. New workshops. New classes. We will keep you posted. But as we get ready to bring in the New Year, I wanted to share an article that appeared a couple of days ago on MindBodyGreen an online blog site of things healthy and fit. It is entitled “Experts Say These 6 Fitness Trends Will Change the Game in 2019”. To our excitement, it is what we are all about . . . ease, staying active, simplifying, self-care, community and play and fitness are blended . . . our philosophy since we began. Here is the link to the article: https://www.mindbodygreen.com/articles/fitness-trends-2019.

Any thoughts to share? As always, you can post your comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554. We wish you the best for the holiday! Travel safe and we will see you with our regular schedule resuming Wednesday morning.

Here are our classes for Monday:

Astoria
No classes today.

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes With RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Wednesday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>111astoria-oregon,balance,core,ease,flex-ability,flexible,hatha,ilwaco-washington,move,range-of-motion,rom,stretch,yogafalsefullhttps://www.spreaker.com/episode/riverszen-today-the-weekend-edition-for-saturday-and-sunday-december-29th-and-30th-2018--16587582
News of the day: Do you make New Year’s resolutions? Do you feel guilty if you fail to keep your resolve? Statistics reveal that 40% of Americans make a resolution each year; but only 46% of those individuals are still maintaining that resolution six months later. It is really just a matter of semantics; but consider setting intentions rather than making resolutions. The former is a mental suggestion of what you wish to do where the latter is closer to a line drawn in the sand. You feel much more failure if you break your resolution than if you mess up on an intention. Set yourself up for success. Make your intentions achievable and less specific. For example, don’t commit to going to yoga class every day . . . intend to spend time each day breathing, stretching and learning more about your body. That way if life throws you a curve and you don’t go to class you won’t face the guilt connected with failing on your resolution. The experience of going to class has many intangibles not available online like the synergy of the participants, comradery and the connection with being a participant in a live class where it is easier to ask questions while the thoughts are fresh. However, it is easy to log on and do a class at home where you don’t need to worry about what you are wearing, what time it is or how many people are in the room. And you can do it with your favorite trainer by checking out www.myriverszen.com. And if you have questions about the practice, we are only a text, post, email or phone call away.

If you have questions or comments to share with our group post to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16587582Sat, 29 Dec 2018 11:03:21 +0000RiversZenWelcome to the weekend edition of RiversZen Today for Saturday and Sunday, December 29th and 30th, 2018 News of the day: Do you make New Year’s resolutions? Do you feel guilty if you fail to keep your resolve? Statistics reveal that 40% of...
News of the day: Do you make New Year’s resolutions? Do you feel guilty if you fail to keep your resolve? Statistics reveal that 40% of Americans make a resolution each year; but only 46% of those individuals are still maintaining that resolution six months later. It is really just a matter of semantics; but consider setting intentions rather than making resolutions. The former is a mental suggestion of what you wish to do where the latter is closer to a line drawn in the sand. You feel much more failure if you break your resolution than if you mess up on an intention. Set yourself up for success. Make your intentions achievable and less specific. For example, don’t commit to going to yoga class every day . . . intend to spend time each day breathing, stretching and learning more about your body. That way if life throws you a curve and you don’t go to class you won’t face the guilt connected with failing on your resolution. The experience of going to class has many intangibles not available online like the synergy of the participants, comradery and the connection with being a participant in a live class where it is easier to ask questions while the thoughts are fresh. However, it is easy to log on and do a class at home where you don’t need to worry about what you are wearing, what time it is or how many people are in the room. And you can do it with your favorite trainer by checking out www.myriverszen.com. And if you have questions about the practice, we are only a text, post, email or phone call away.

If you have questions or comments to share with our group post to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>166astoria-oregon,balance,breath,butt-and-gut,core,flex-ability,flexible,hatha,ilwaco-washington,pilates,range-of-motion,rom,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-friday-december-28th-2018--16581033
The news of the day: As we head into the final weekend of 2018, we wanted to mention the class cancellations for the upcoming week.

Classes this weekend are as regularly scheduled.

Monday, December 31st - Astoria – The only class scheduled is Qigong Walking at 7:30 am with Donna, the remainder of the day’s classes are cancelled.

- Ilwaco - David’s Stretch and Move at 8:00 am and Peggy’s Yoga Stretch-Balance Alignment and Motion at 9:00 am will be held as usual. The remainder of the day’s classes are cancelled.

Tuesday, January 1st - All classes are cancelled.

Our regular class schedules resume on Wednesday, January 2nd.

Just a few days remaining to take advantage of our year end specials. Stop by and check them out at the studio or feel free to contact us with any questions you might have. Some truly worthy packages are available. Feel free to post your comments on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound Move and Stretch with Dave Stevens – Reservations Required Please

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16581033Fri, 28 Dec 2018 08:49:18 +0000RiversZenWelcome to This Edition of RiversZen Today for Friday, December 28th, 2018 The news of the day: As we head into the final weekend of 2018, we wanted to mention the class cancellations for the upcoming week. Classes this weekend are as regularly...
The news of the day: As we head into the final weekend of 2018, we wanted to mention the class cancellations for the upcoming week.

Classes this weekend are as regularly scheduled.

Monday, December 31st - Astoria – The only class scheduled is Qigong Walking at 7:30 am with Donna, the remainder of the day’s classes are cancelled.

- Ilwaco - David’s Stretch and Move at 8:00 am and Peggy’s Yoga Stretch-Balance Alignment and Motion at 9:00 am will be held as usual. The remainder of the day’s classes are cancelled.

Tuesday, January 1st - All classes are cancelled.

Our regular class schedules resume on Wednesday, January 2nd.

Just a few days remaining to take advantage of our year end specials. Stop by and check them out at the studio or feel free to contact us with any questions you might have. Some truly worthy packages are available. Feel free to post your comments on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound Move and Stretch with Dave Stevens – Reservations Required Please

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>112astoria-oregon,balance,breath,core,flex-ability,flexible,ilwaco-washington,pound,range-of-motion,rom,strength,stretchfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-thursday-december-27th-2018--16574151
The news of the day: As we continue to highlight our year end specials, our conversation today begins with our Annual Unlimited Class Membership for $680. That’s pretty straight forward. Every single class as it appears on our daily schedule is available from both locations for that one low price. But once a year we add something to that package and this year we are adding our online class package at no additional cost. That normally costs $6.95 per month or $69.95 annually. This package price is good through December 31st.

And don’t forget our inventory specials . . . most of them for $5.00 including limited quantities of RiversZen T-Shirts (available only in medium and large sizes), Ki-Hara Resistance Stretching DVDs, and the spiral bound booklet of 16 Self-Stretches. And there is only one Rolflex left for $20 . . . truly a bargain. Starting today, for one lucky buyer, buy the last Rolflex and get any one of the $5 inventory specials for $1.

If you have questions or comments to share, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound, Move and Stretch with Dave Stevens - Reservations Required Please

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16574151Thu, 27 Dec 2018 10:34:56 +0000RiversZenWelcome to This Edition of RiversZen Today for Thursday, December 27th, 2018 The news of the day: As we continue to highlight our year end specials, our conversation today begins with our Annual Unlimited Class Membership for $680. That’s pretty...
The news of the day: As we continue to highlight our year end specials, our conversation today begins with our Annual Unlimited Class Membership for $680. That’s pretty straight forward. Every single class as it appears on our daily schedule is available from both locations for that one low price. But once a year we add something to that package and this year we are adding our online class package at no additional cost. That normally costs $6.95 per month or $69.95 annually. This package price is good through December 31st.

And don’t forget our inventory specials . . . most of them for $5.00 including limited quantities of RiversZen T-Shirts (available only in medium and large sizes), Ki-Hara Resistance Stretching DVDs, and the spiral bound booklet of 16 Self-Stretches. And there is only one Rolflex left for $20 . . . truly a bargain. Starting today, for one lucky buyer, buy the last Rolflex and get any one of the $5 inventory specials for $1.

If you have questions or comments to share, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound, Move and Stretch with Dave Stevens - Reservations Required Please

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>142astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pilates,pound,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-wednesday-december-26th-2018--16568152
The news of the day: On Monday I shared our year end 80 class special that is good only through the end of the year for $400. Today’s special will have a price increase starting January 1st. The Full Assessment with Self-Care is currently $50. Starting in January the price will increase to $80. If you don’t know what that is, here is the link: https://stretchpro.org/assessment/ In summary, during that 1-1/2 to 2 hour session, posture photos will be taken to see how your body is currently aligned; we will discuss your current issues and what you are trying to accomplish in an effort to create a plan specific to your needs. During your session we will determine where your body’s blind spots are . . . areas which have been overused, misused, abused or confused . . . and based on our conversation, how best for you to proceed with your own self-care. And the term self-care is key. It is vital each of us learns how to care for our own body. It did not come with a user’s manual and we need to take control of our own maintenance. We will discuss what methods of self-care resonate with you . . . what will you do on your own on a regular basis. Based on those results we will create your self-care plan which can include classes, regular stretches and various methods of self-stretching or self-massage. That is a lot in one session. Don’t worry about the timing and the proximity to year end. If you buy now it does not need to be used by year end . . . it will not expire.

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16568152Wed, 26 Dec 2018 12:52:57 +0000RiversZenWelcome to This Edition of RiversZen Today for Wednesday, December 26th, 2018 The news of the day: On Monday I shared our year end 80 class special that is good only through the end of the year for $400. Today’s special will have a price increase...
The news of the day: On Monday I shared our year end 80 class special that is good only through the end of the year for $400. Today’s special will have a price increase starting January 1st. The Full Assessment with Self-Care is currently $50. Starting in January the price will increase to $80. If you don’t know what that is, here is the link: https://stretchpro.org/assessment/ In summary, during that 1-1/2 to 2 hour session, posture photos will be taken to see how your body is currently aligned; we will discuss your current issues and what you are trying to accomplish in an effort to create a plan specific to your needs. During your session we will determine where your body’s blind spots are . . . areas which have been overused, misused, abused or confused . . . and based on our conversation, how best for you to proceed with your own self-care. And the term self-care is key. It is vital each of us learns how to care for our own body. It did not come with a user’s manual and we need to take control of our own maintenance. We will discuss what methods of self-care resonate with you . . . what will you do on your own on a regular basis. Based on those results we will create your self-care plan which can include classes, regular stretches and various methods of self-stretching or self-massage. That is a lot in one session. Don’t worry about the timing and the proximity to year end. If you buy now it does not need to be used by year end . . . it will not expire.

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>155astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,hatha,ilwaco-washington,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-monday-december-24th-2018--16557162
The news of the day: With all the last minute items on your holiday to do list, you might have missed the post about our year end offer. David just posted late yesterday on Facebook the option to purchase 80 classes for $400. Just like the rest of our packages, the classes can be shared and the package does not expire. That is our lowest price ever. The price is good through December 31st. It makes a great gift for yourself or your family or to share with your best friend.

Also a reminder, there are no classes in Astoria today and only David and Peggy will have classes this morning in Ilwaco. Feel free to stop by for any last minute gifts or call, text or email and we will help get your shopping done.

As always, you can post your comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554. We wish you the best for the holiday! Travel safe and we will see you with our regular schedule resuming Wednesday morning.

Here are our classes for Monday at both RiversZen studios:

Astoria
No classes today.

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes With RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Wednesday, Move Well, Stay Healthy and Be Happy with RiversZen.
We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16557162Mon, 24 Dec 2018 07:22:52 +0000RiversZenWelcome to This Edition of RiversZen Today for Monday, December 24th, 2018 The news of the day: With all the last minute items on your holiday to do list, you might have missed the post about our year end offer. David just posted late yesterday...
The news of the day: With all the last minute items on your holiday to do list, you might have missed the post about our year end offer. David just posted late yesterday on Facebook the option to purchase 80 classes for $400. Just like the rest of our packages, the classes can be shared and the package does not expire. That is our lowest price ever. The price is good through December 31st. It makes a great gift for yourself or your family or to share with your best friend.

Also a reminder, there are no classes in Astoria today and only David and Peggy will have classes this morning in Ilwaco. Feel free to stop by for any last minute gifts or call, text or email and we will help get your shopping done.

As always, you can post your comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554. We wish you the best for the holiday! Travel safe and we will see you with our regular schedule resuming Wednesday morning.

Here are our classes for Monday at both RiversZen studios:

Astoria
No classes today.

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes With RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Wednesday, Move Well, Stay Healthy and Be Happy with RiversZen.
We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>104astoria-oregon,balance,core,flex-ability,flexible,flow,hatha,ilwaco-washington,range-of-motion,rom,stretch,yogafalsefullhttps://www.spreaker.com/episode/riverszen-today-the-weekend-edition-for-saturday-and-sunday-december-22nd-and-23rd-2018--16546413
News of the day: We have had a few questions about our holiday schedule, so let me clarify by studio.

In Astoria:
Peggy will be available today from 9:00 am to noon to help you with any purchases or questions. She will be teaching a class from 9:30 to 10:15 so please arrive before 9:15 or after 10:15.

On Monday, December 24th there are no classes scheduled in Astoria. If you want to make any last minute holiday gift purchases don’t hesitate to call or text. One of us will get back to you to facilitate your purchase or to answer your questions.

In Ilwaco:
Dave and Kim will be available in Ilwaco today from 7:45 am until noon to help you with any purchases or questions.

On Monday, December 24th the regular Monday morning classes will be held in Ilwaco so there will be someone available to process your purchases or answer your questions from 7:45 am until noon.

Outside of those hours posted for each studio, please feel free to call or text and we will be happy to facilitate your purchase or answer your questions.

If you have questions or comments to share with our group post to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peggy Stevens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16546413Sat, 22 Dec 2018 11:29:34 +0000RiversZenWelcome to the weekend edition of RiversZen Today for Saturday and Sunday, December 22nd and 23rd, 2018 News of the day: We have had a few questions about our holiday schedule, so let me clarify by studio. In Astoria: Peggy will be available...
News of the day: We have had a few questions about our holiday schedule, so let me clarify by studio.

In Astoria:
Peggy will be available today from 9:00 am to noon to help you with any purchases or questions. She will be teaching a class from 9:30 to 10:15 so please arrive before 9:15 or after 10:15.

On Monday, December 24th there are no classes scheduled in Astoria. If you want to make any last minute holiday gift purchases don’t hesitate to call or text. One of us will get back to you to facilitate your purchase or to answer your questions.

In Ilwaco:
Dave and Kim will be available in Ilwaco today from 7:45 am until noon to help you with any purchases or questions.

On Monday, December 24th the regular Monday morning classes will be held in Ilwaco so there will be someone available to process your purchases or answer your questions from 7:45 am until noon.

Outside of those hours posted for each studio, please feel free to call or text and we will be happy to facilitate your purchase or answer your questions.

If you have questions or comments to share with our group post to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peggy Stevens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>131astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,hatha,ilwaco-washington,pilates,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-friday-december-21st-2018--16538463
The news of the day: Are you ready? Just a few days to go and the holidays will be over and 2019 will be here. We will be offering a few more surprises before the end of the year and will be announcing some single day workshops in January. If there is any topic you would like to see offered in a workshop, please let us know. If you are still pondering gifts for this year, it can be as simple as a phone call. Whether a gift certificate for private sessions or group classes or a purchase of therapy balls or Voodoo Floss for self-care we can quickly get your shopping list accomplished.

If you are still dealing with holiday stress, feel free to post your frustrations or comments on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound Move and Stretch with Dave Stevens – Reservations Required Please

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16538463Fri, 21 Dec 2018 11:27:13 +0000RiversZenWelcome to This Edition of RiversZen Today for Friday, December 21st, 2018 The news of the day: Are you ready? Just a few days to go and the holidays will be over and 2019 will be here. We will be offering a few more surprises before the end of...
The news of the day: Are you ready? Just a few days to go and the holidays will be over and 2019 will be here. We will be offering a few more surprises before the end of the year and will be announcing some single day workshops in January. If there is any topic you would like to see offered in a workshop, please let us know. If you are still pondering gifts for this year, it can be as simple as a phone call. Whether a gift certificate for private sessions or group classes or a purchase of therapy balls or Voodoo Floss for self-care we can quickly get your shopping list accomplished.

If you are still dealing with holiday stress, feel free to post your frustrations or comments on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound Move and Stretch with Dave Stevens – Reservations Required Please

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>94astoria-oregon,balance,core,flex-ability,flexible,hatha,ilwaco-washington,pound,range-of-motion,rom,strength,stretch,yogafalsefullhttps://www.spreaker.com/episode/riverszen-today-for-thursday-december-20th-2018--16528526
The news of the day: We are in the process of looking at our shelves and fine tuning our inventory . . . resulting in some nice bargains for you. Available in both studios we are selling Ki-Hara Resistance Stretching #2 DVDs which highlight 22 different stretches and the spiral bound notebook of 16 Resistance Self-Stretches for $5 each. They make great stocking stuffers or super items to add to your own personal self-care library. This price is only available for the items we have on hand. As you continue to prepare for the holidays, don’t forget to take time out for you . . . and don’t forget to breathe.

If you have questions or comments to share, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound Move and Stretch with Dave Stevens - Reservations Required Please

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16528526Thu, 20 Dec 2018 07:36:56 +0000RiversZenWelcome to This Edition of RiversZen Today for Thursday, December 20th, 2018 The news of the day: We are in the process of looking at our shelves and fine tuning our inventory . . . resulting in some nice bargains for you. Available in both studios...
The news of the day: We are in the process of looking at our shelves and fine tuning our inventory . . . resulting in some nice bargains for you. Available in both studios we are selling Ki-Hara Resistance Stretching #2 DVDs which highlight 22 different stretches and the spiral bound notebook of 16 Resistance Self-Stretches for $5 each. They make great stocking stuffers or super items to add to your own personal self-care library. This price is only available for the items we have on hand. As you continue to prepare for the holidays, don’t forget to take time out for you . . . and don’t forget to breathe.

If you have questions or comments to share, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound Move and Stretch with Dave Stevens - Reservations Required Please

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>112astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pound,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-wednesday-december-19th-2018--16519904
The news of the day: So how are you doing with your holiday planning? If you are still in need of gift ideas don’t forget gift certificates are available in any amount and they also make great stocking stuffers. Or you can gift someone a private session with one of our trainers or buy them a series of classes. Our Yoga Tune Up Therapy Balls are always a great gift or maybe you could get them a roll of Voodoo Floss. Don’t know what to do with any of those items, include a private session with one of our trainers. Maybe you should be buying yourself a gift or two. Keep watching our posts and our website. There will be more end of year specials that could be perfect for gift giving for others or yourself. If you would like help creating a custom gift from RiversZen feel free to contact Dave, Kim or Peggy. They will be happy to help you create a gift certificate or gift package specific to your wishes. All of which will make your recipient very happy you thought of them.

As reminder, we will be closed on Christmas Eve day at noon and will not be reopen until Wednesday, December 26th at 8:00 am. The same timing will be true for the New Year’s Eve holiday. Don’t forget, you can also connect with us by phone, text or email.

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16519904Wed, 19 Dec 2018 11:16:27 +0000RiversZenWelcome to This Edition of RiversZen Today for Wednesday, December 19th, 2018 The news of the day: So how are you doing with your holiday planning? If you are still in need of gift ideas don’t forget gift certificates are available in any amount...
The news of the day: So how are you doing with your holiday planning? If you are still in need of gift ideas don’t forget gift certificates are available in any amount and they also make great stocking stuffers. Or you can gift someone a private session with one of our trainers or buy them a series of classes. Our Yoga Tune Up Therapy Balls are always a great gift or maybe you could get them a roll of Voodoo Floss. Don’t know what to do with any of those items, include a private session with one of our trainers. Maybe you should be buying yourself a gift or two. Keep watching our posts and our website. There will be more end of year specials that could be perfect for gift giving for others or yourself. If you would like help creating a custom gift from RiversZen feel free to contact Dave, Kim or Peggy. They will be happy to help you create a gift certificate or gift package specific to your wishes. All of which will make your recipient very happy you thought of them.

As reminder, we will be closed on Christmas Eve day at noon and will not be reopen until Wednesday, December 26th at 8:00 am. The same timing will be true for the New Year’s Eve holiday. Don’t forget, you can also connect with us by phone, text or email.

If you have questions or comments to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>132astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,hatha,ilwaco-washington,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-tuesday-december-18th-2018--16510539
The news of the day: Just in case you haven’t gone through your email in the midst of the holiday craziness, I wanted to share the details about our Ultimate Healing, Health and Fitness Monthly Membership. It is the best of all we do in one easy monthly payment to help you live a powerful, strong and peaceful life . . . to age well while staying strong and flexible. With this package you get weekly ½ hour sessions (in person or online), unlimited classes at both RiversZen studios, membership to myriverszen.com which is our online presence with classes available 24/7, membership in our RiversZen Private Facebook Community and unlimited email support from your trainer and RiversZen staff. All of this is designed to help you achieve your ultimate fitness in the shortest time possible. The rate through the end of the year is $199 per month for as long as you keep your account active. You can cancel at any time, no long-term contracts! Sold separately this would cost close to $300. It is the simplest way to check out all that we do and see if it is right for you.

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound, Move and Stretch with Dave Stevens - Reservations Required Please
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Long Beach Peninsula Music Circle is cancelled until January 8th
5:15 Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16510539Tue, 18 Dec 2018 11:27:56 +0000RiversZenWelcome to This Edition of RiversZen Today for Tuesday, December 18th, 2018 The news of the day: Just in case you haven’t gone through your email in the midst of the holiday craziness, I wanted to share the details about our Ultimate Healing,...
The news of the day: Just in case you haven’t gone through your email in the midst of the holiday craziness, I wanted to share the details about our Ultimate Healing, Health and Fitness Monthly Membership. It is the best of all we do in one easy monthly payment to help you live a powerful, strong and peaceful life . . . to age well while staying strong and flexible. With this package you get weekly ½ hour sessions (in person or online), unlimited classes at both RiversZen studios, membership to myriverszen.com which is our online presence with classes available 24/7, membership in our RiversZen Private Facebook Community and unlimited email support from your trainer and RiversZen staff. All of this is designed to help you achieve your ultimate fitness in the shortest time possible. The rate through the end of the year is $199 per month for as long as you keep your account active. You can cancel at any time, no long-term contracts! Sold separately this would cost close to $300. It is the simplest way to check out all that we do and see if it is right for you.

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound, Move and Stretch with Dave Stevens - Reservations Required Please
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Long Beach Peninsula Music Circle is cancelled until January 8th
5:15 Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>144astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pound,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-monday-december-17th-2018--16494208
The news of the day: Welcome to another perfect Monday. Did you use the weekend to relax and restore or did you work even harder getting ready for the holidays? Do you hate Mondays? Do you hate every day of the week other than the weekend? What would it take for you to enjoy every day? What is it that detracts from your enjoyment? Your occupation? Where you live? Too many responsibilities? Maybe one of your resolutions for 2019 should be to create a more pleasurable lifestyle. If you are not one who believes in New Year’s resolutions, then don’t think of it as a resolution but as a goal. Brian Tracy shares that you first need to decide for yourself what makes you truly happy and then organize your life around it. Write down your goals and make plans to achieve them. Then he recommends deciding what you believe in and committing to live consistent with your inner most convictions. Ponder those two steps and get ready for the New Year and a new you! And we will be sharing more options for you in the New Year.

If you have any techniques you have learned to leave the kerfuffle behind, please share it with our group. It might help someone who is feeling really frazzled. You can post your comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn is canceled today. She will be back New Year’s Eve Day.
5:30 Kickboxing Aerobics – with Peter von Payens

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes With RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16494208Mon, 17 Dec 2018 11:15:46 +0000RiversZenWelcome to This Edition of RiversZen Today for Monday, December 17th, 2018 The news of the day: Welcome to another perfect Monday. Did you use the weekend to relax and restore or did you work even harder getting ready for the holidays? Do you...
The news of the day: Welcome to another perfect Monday. Did you use the weekend to relax and restore or did you work even harder getting ready for the holidays? Do you hate Mondays? Do you hate every day of the week other than the weekend? What would it take for you to enjoy every day? What is it that detracts from your enjoyment? Your occupation? Where you live? Too many responsibilities? Maybe one of your resolutions for 2019 should be to create a more pleasurable lifestyle. If you are not one who believes in New Year’s resolutions, then don’t think of it as a resolution but as a goal. Brian Tracy shares that you first need to decide for yourself what makes you truly happy and then organize your life around it. Write down your goals and make plans to achieve them. Then he recommends deciding what you believe in and committing to live consistent with your inner most convictions. Ponder those two steps and get ready for the New Year and a new you! And we will be sharing more options for you in the New Year.

If you have any techniques you have learned to leave the kerfuffle behind, please share it with our group. It might help someone who is feeling really frazzled. You can post your comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn is canceled today. She will be back New Year’s Eve Day.
5:30 Kickboxing Aerobics – with Peter von Payens

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes With RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>139astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,hatha,ilwaco-washington,kickboxing,range-of-motion,rom,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-the-weekend-edition-for-saturday-and-sunday-december-15th-and-16th-2018--16482259
News of the day: How is your holiday working out so far? Are you pacing yourself? Have you left your needs and wishes behind as you plot and plan for everyone else? Is your job or career on the back burner as well? Does that really make sense? If it does, more power to you. Or maybe you are superman or superwoman and you have not skipped a beat. Just a few thoughts to ponder. This weekend is a great time to evaluate what you have left to accomplish. Is it time to get more creative to get it all done or is it time to remove some of the items from the list or time to edit your to do list? Take the time to drop in for a class at the studio or do one on line. You can use the motion and breath to recover from the crazy week.

If you have questions or comments to share with our group post to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16482259Sat, 15 Dec 2018 11:15:30 +0000RiversZenWelcome to the weekend edition of RiversZen Today for Saturday and Sunday, December 15th and 16th, 2018 News of the day: How is your holiday working out so far? Are you pacing yourself? Have you left your needs and wishes behind as you plot and...
News of the day: How is your holiday working out so far? Are you pacing yourself? Have you left your needs and wishes behind as you plot and plan for everyone else? Is your job or career on the back burner as well? Does that really make sense? If it does, more power to you. Or maybe you are superman or superwoman and you have not skipped a beat. Just a few thoughts to ponder. This weekend is a great time to evaluate what you have left to accomplish. Is it time to get more creative to get it all done or is it time to remove some of the items from the list or time to edit your to do list? Take the time to drop in for a class at the studio or do one on line. You can use the motion and breath to recover from the crazy week.

If you have questions or comments to share with our group post to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>112astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,hatha,ilwaco-washington,pilates,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-friday-december-14th-2018--16469114
The news of the day: Another word to use for the holiday season is patience; both for yourself and others. Shopping, driving, holiday parties along with your own sense of being can truly test your stamina and tolerance. Leave your ego at the door and pace yourself. Many tasks are going to take much longer to accomplish due to the holiday rush. Tell yourself that up front and go with the flow.

If you have any great ideas for dealing with the holiday stress, feel free to leave comments or suggestions on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound Move and Stretch with Dave Stevens – Reservations Required Please

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16469114Fri, 14 Dec 2018 10:12:21 +0000RiversZenWelcome to This Edition of RiversZen Today for Friday, December 14th, 2018 The news of the day: Another word to use for the holiday season is patience; both for yourself and others. Shopping, driving, holiday parties along with your own sense of...
The news of the day: Another word to use for the holiday season is patience; both for yourself and others. Shopping, driving, holiday parties along with your own sense of being can truly test your stamina and tolerance. Leave your ego at the door and pace yourself. Many tasks are going to take much longer to accomplish due to the holiday rush. Tell yourself that up front and go with the flow.

If you have any great ideas for dealing with the holiday stress, feel free to leave comments or suggestions on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound Move and Stretch with Dave Stevens – Reservations Required Please

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>85astoria-oregon,balance,core,flex-ability,flexible,hatha,ilwaco-washington,pound,range-of-motion,rom,strength,stretch,yogafalsefullhttps://www.spreaker.com/episode/riverszen-today-for-thursday-december-13th-2018--16459417
The news of the day: Lots of holiday happenings, shopping, cooking, baking all needing to fit in to the same 168 hour week you experience every week. So where do you put all those extra activities in your already busy schedule? Generally, you do it by taking time away from you and your own needs, away from your family and friends and possibly away from your work. It’s often easy to lose focus and direction during this crazy time of year. Step back, take a bit more time to plan and don’t take the time away from those things that really matter. Consider your priorities. A bit of extra planning may give you much of that time back.

If you have questions or comments to share, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound Move and Stretch with Dave Stevens - Reservations Required Please

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16459417Thu, 13 Dec 2018 11:47:47 +0000RiversZenWelcome to This Edition of RiversZen Today for Thursday, December 13th, 2018 The news of the day: Lots of holiday happenings, shopping, cooking, baking all needing to fit in to the same 168 hour week you experience every week. So where do you put...
The news of the day: Lots of holiday happenings, shopping, cooking, baking all needing to fit in to the same 168 hour week you experience every week. So where do you put all those extra activities in your already busy schedule? Generally, you do it by taking time away from you and your own needs, away from your family and friends and possibly away from your work. It’s often easy to lose focus and direction during this crazy time of year. Step back, take a bit more time to plan and don’t take the time away from those things that really matter. Consider your priorities. A bit of extra planning may give you much of that time back.

If you have questions or comments to share, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound Move and Stretch with Dave Stevens - Reservations Required Please

Full schedule is at www.riverszen.com

Online 24/7:
www.myriverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>111astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,motion,pound,range-of-motion,rom,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-wednesday-december-12th-2018--16450814
The news of the day: So how are you doing with your holiday planning? Are you feeling stressed or prepared? Are you fretting or are things under control? Are you one who agonizes over every single gift or are you spontaneous in your selection. Don’t forget, your gift doesn’t always need to be a thing. In one respect, don’t hate me for this; but, does your list need to be as long as it is? I’m not being a Scrooge or a Grinch here, just asking a tough question. Many budgets are compromised and when it comes to the holidays many go overboard. Once you have determined your list is appropriate in length, does anyone on your list need more stuff? We are a country that loves their stuff, right. Telling too much about me right now; but I am so done with stuff. After downsizing for the second time, I don’t want any more stuff. What can you give that won’t qualify as stuff and soon be in storage? What are some of the things your recipient does or what kinds of things do they buy regularly that you could buy for them? I know it may sound cold to give a gift card . . . but how cool for them to remember you every time they go to the store for groceries or gas. Maybe your gift is a meal with you either at a restaurant or prepared at home, together. Maybe you commit to going for a walk with them on a regular basis. I know those require you giving up a block of time out of your already busy schedule and that is certainly not an appropriate gift for everyone on your list. We all need to slow down and spend more quality time with the people in our lives as well as evaluating our own personal time. If you would like help creating a custom gift from RiversZen feel free to contact Dave, Kim or Peggy. They will be happy to help you create a gift certificate or gift package specific to your wishes. All of which will make your recipient very happy you thought of them.

If you have questions or info to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16450814Wed, 12 Dec 2018 12:04:13 +0000RiversZenWelcome to This Edition of RiversZen Today for Wednesday, December 12th, 2018 The news of the day: So how are you doing with your holiday planning? Are you feeling stressed or prepared? Are you fretting or are things under control? Are you one...
The news of the day: So how are you doing with your holiday planning? Are you feeling stressed or prepared? Are you fretting or are things under control? Are you one who agonizes over every single gift or are you spontaneous in your selection. Don’t forget, your gift doesn’t always need to be a thing. In one respect, don’t hate me for this; but, does your list need to be as long as it is? I’m not being a Scrooge or a Grinch here, just asking a tough question. Many budgets are compromised and when it comes to the holidays many go overboard. Once you have determined your list is appropriate in length, does anyone on your list need more stuff? We are a country that loves their stuff, right. Telling too much about me right now; but I am so done with stuff. After downsizing for the second time, I don’t want any more stuff. What can you give that won’t qualify as stuff and soon be in storage? What are some of the things your recipient does or what kinds of things do they buy regularly that you could buy for them? I know it may sound cold to give a gift card . . . but how cool for them to remember you every time they go to the store for groceries or gas. Maybe your gift is a meal with you either at a restaurant or prepared at home, together. Maybe you commit to going for a walk with them on a regular basis. I know those require you giving up a block of time out of your already busy schedule and that is certainly not an appropriate gift for everyone on your list. We all need to slow down and spend more quality time with the people in our lives as well as evaluating our own personal time. If you would like help creating a custom gift from RiversZen feel free to contact Dave, Kim or Peggy. They will be happy to help you create a gift certificate or gift package specific to your wishes. All of which will make your recipient very happy you thought of them.

If you have questions or info to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>176astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,range-of-motion,rom,stability,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-tuesday-december-11th-2018--16440049
The news of the day: Yesterday my suggestion for dealing with holiday stress included five factors . . . move, breathe, hydrate, eat and sleep . . . all necessary components to maintain your holiday stress level and none of them are expensive. Today I’m only going to concentrate on the first one. Move! What kind of motion? How often? Simple answers . . . any kind of motion, as often as possible. Just get out and move. It’s like meditation in motion. It will help you clear your mind and let those irritating issues of the day go. It will help you to stay focused. Go for a walk or run . . . maybe with a buddy. Your buddy can have four legs or two or be a group of co-workers or friends. Go to the gym or studio. Lift weights or stretch at home or at your desk. Use your treadmill or elliptical or bike or bounce on a stability ball. Play tennis or pickle ball. Garden, swim, change it up. Just identify something you will do and enjoy. Motion is key to maintaining stress. It improves your circulation, encourages breath, activates your lymphatic system, pumps up your endorphins, improves self-confidence, lowers the symptoms associated with mild depression and anxiety and all of that helps to reduce your stress.

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Peggy Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound, Move and Stretch with Dave Stevens - Reservations Required Please
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Long Beach Peninsula Music Circle
5:15 Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16440049Tue, 11 Dec 2018 12:05:29 +0000RiversZenWelcome to This Edition of RiversZen Today for Tuesday, December 11th, 2018 The news of the day: Yesterday my suggestion for dealing with holiday stress included five factors . . . move, breathe, hydrate, eat and sleep . . . all necessary...
The news of the day: Yesterday my suggestion for dealing with holiday stress included five factors . . . move, breathe, hydrate, eat and sleep . . . all necessary components to maintain your holiday stress level and none of them are expensive. Today I’m only going to concentrate on the first one. Move! What kind of motion? How often? Simple answers . . . any kind of motion, as often as possible. Just get out and move. It’s like meditation in motion. It will help you clear your mind and let those irritating issues of the day go. It will help you to stay focused. Go for a walk or run . . . maybe with a buddy. Your buddy can have four legs or two or be a group of co-workers or friends. Go to the gym or studio. Lift weights or stretch at home or at your desk. Use your treadmill or elliptical or bike or bounce on a stability ball. Play tennis or pickle ball. Garden, swim, change it up. Just identify something you will do and enjoy. Motion is key to maintaining stress. It improves your circulation, encourages breath, activates your lymphatic system, pumps up your endorphins, improves self-confidence, lowers the symptoms associated with mild depression and anxiety and all of that helps to reduce your stress.

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Peggy Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound, Move and Stretch with Dave Stevens - Reservations Required Please
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Long Beach Peninsula Music Circle
5:15 Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>157astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pound,strength,stretch,yogafalsefullhttps://www.spreaker.com/episode/riverszen-today-for-monday-december-10th-2018--16429057
The news of the day: As we continue working on our stress level during the holiday season, how are you doing? Having any success? Are you working toward pacing yourself and finding ease in your day and your practice? Think about your commitments for the next couple of weeks. Does everything on the list need to happen? Are there some things there that are really just busy work? Try to evaluate what you have scheduled and how important it is. Don’t forget you! It is so easy to look at the list and satisfy everyone else’s issues and forget about yours. You won’t be very fun to be around if you are exhausted. Take time out for you. Move, breathe, hydrate, eat, sleep. As part of taking time out for you we hope we get to see you in class.

If you have any techniques you have learned to leave the kerfuffle behind, please share it with our group. It might help someone who is feeling really frazzled. You can post your comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn is canceled today. She will be back next week and then off on Christmas Eve day.
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs - Reservations required please
5:30 Kickboxing Aerobics – with Peter von Payens

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes With RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16429057Mon, 10 Dec 2018 09:36:56 +0000RiversZenWelcome to This Edition of RiversZen Today for Monday, December 10th, 2018 The news of the day: As we continue working on our stress level during the holiday season, how are you doing? Having any success? Are you working toward pacing yourself...
The news of the day: As we continue working on our stress level during the holiday season, how are you doing? Having any success? Are you working toward pacing yourself and finding ease in your day and your practice? Think about your commitments for the next couple of weeks. Does everything on the list need to happen? Are there some things there that are really just busy work? Try to evaluate what you have scheduled and how important it is. Don’t forget you! It is so easy to look at the list and satisfy everyone else’s issues and forget about yours. You won’t be very fun to be around if you are exhausted. Take time out for you. Move, breathe, hydrate, eat, sleep. As part of taking time out for you we hope we get to see you in class.

If you have any techniques you have learned to leave the kerfuffle behind, please share it with our group. It might help someone who is feeling really frazzled. You can post your comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn is canceled today. She will be back next week and then off on Christmas Eve day.
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs - Reservations required please
5:30 Kickboxing Aerobics – with Peter von Payens

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes With RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>134astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,ilwaco-washington,kickboxing,range-of-motion,rom,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-the-weekend-edition-for-saturday-and-sunday-december-8th-and-9th-2018--16417275
News of the day: Our post for the day is a blog written by Nikki Mueller who came to Ilwaco a few weeks ago to scope out the area as a destination for runners. Nikki is owner of Healthy Girl Fitness, is a personal trainer, certified AFAA group exercise instructor and an RRCA certified running coach from SW Portland. When you read her blog post you will learn she has been here before during the summer of 2017 when she came to review the Peninsula Poverty Response Cape D Triathlon and Duathlon and she wanted to return to see what it was like to experience our little corner of the world during the off-season. She had many lovely things to say about our area, The SALT Hotel and us. How cool is that. We would like to thank Jules and Laila from The SALT for suggesting she check us out and thank her for recognizing what a great little corner of the world we live in. I do hope you enjoy her post. I’m not good about tooting our own horn; but appreciated her recognition of the peninsula and wanted to share her reflections. Here is the link:

https://runoregonblog.com/2018/11/30/make-a-weekend-of-it-the-salt-hotel-pub-ilwaco-wa/

If you have questions or comments to share with our group post to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16417275Sat, 08 Dec 2018 12:20:53 +0000RiversZenWelcome to the weekend edition of RiversZen Today for Saturday and Sunday, December 8th and 9th, 2018 News of the day: Our post for the day is a blog written by Nikki Mueller who came to Ilwaco a few weeks ago to scope out the area as a...
News of the day: Our post for the day is a blog written by Nikki Mueller who came to Ilwaco a few weeks ago to scope out the area as a destination for runners. Nikki is owner of Healthy Girl Fitness, is a personal trainer, certified AFAA group exercise instructor and an RRCA certified running coach from SW Portland. When you read her blog post you will learn she has been here before during the summer of 2017 when she came to review the Peninsula Poverty Response Cape D Triathlon and Duathlon and she wanted to return to see what it was like to experience our little corner of the world during the off-season. She had many lovely things to say about our area, The SALT Hotel and us. How cool is that. We would like to thank Jules and Laila from The SALT for suggesting she check us out and thank her for recognizing what a great little corner of the world we live in. I do hope you enjoy her post. I’m not good about tooting our own horn; but appreciated her recognition of the peninsula and wanted to share her reflections. Here is the link:

https://runoregonblog.com/2018/11/30/make-a-weekend-of-it-the-salt-hotel-pub-ilwaco-wa/

If you have questions or comments to share with our group post to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>126astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,hatha,ilwaco-washington,pilates,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-friday-december-7th-2018--16409329
The news of the day: My hint for today to help maintain your holiday stress level is, wait for it . . . remember to eat your veggies! Yep, I did say that. Think about what you have been eating since the holiday season began . . . chocolate . . . cookies . . . fudge of all flavors . . . and endless other fun foods. A steady diet of those items can lead to fatigue, digestive issues, depression and stress. Plan ahead. Even if you don’t have time to create regular meals with your hectic holiday schedule, add a plate of raw veggies to that holiday mix of foods in the break room or on the kitchen counter. Work toward maintaining a healthy diet within your holiday eating regimen. It will help you to maintain your energy levels and your stress during the the holiday season.

Feel free to leave comments or suggestions on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound Move and Stretch with Dave Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16409329Fri, 07 Dec 2018 11:46:06 +0000RiversZenWelcome to This Edition of RiversZen Today for Friday, December 7th, 2018 The news of the day: My hint for today to help maintain your holiday stress level is, wait for it . . . remember to eat your veggies! Yep, I did say that. Think about what...
The news of the day: My hint for today to help maintain your holiday stress level is, wait for it . . . remember to eat your veggies! Yep, I did say that. Think about what you have been eating since the holiday season began . . . chocolate . . . cookies . . . fudge of all flavors . . . and endless other fun foods. A steady diet of those items can lead to fatigue, digestive issues, depression and stress. Plan ahead. Even if you don’t have time to create regular meals with your hectic holiday schedule, add a plate of raw veggies to that holiday mix of foods in the break room or on the kitchen counter. Work toward maintaining a healthy diet within your holiday eating regimen. It will help you to maintain your energy levels and your stress during the the holiday season.

Feel free to leave comments or suggestions on Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound Move and Stretch with Dave Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>99astoria-oregon,balance,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pound,range-of-motion,rom,strength,stretch,yogafalsefullhttps://www.spreaker.com/episode/riverszen-today-for-thursday-december-6th-2018--16400181
The news of the day: Another thought for a gift for the holidays is to be a buddy with a family member, friend or co-worker whether you are going to be changing the way you eat, making a commitment to go to classes or walking regularly or going to the gym or all the above. These commitments can be daunting and knowing you have a friend going through the same program is going to create a great deal of support for each of you. It doesn’t cost anything to make the commitment and share in the experience. Think what a great gift that is for all who participate. If you want help coordinating that commitment, let us know.

If you have questions or comments to share, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound Move and Stretch with Dave Stevens - Reservations Required Please

Online 24/7:
www.myriverszen.com

Full schedule is at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16400181Thu, 06 Dec 2018 10:58:16 +0000RiversZenWelcome to This Edition of RiversZen Today for Thursday, December 6th, 2018 The news of the day: Another thought for a gift for the holidays is to be a buddy with a family member, friend or co-worker whether you are going to be changing the way you...
The news of the day: Another thought for a gift for the holidays is to be a buddy with a family member, friend or co-worker whether you are going to be changing the way you eat, making a commitment to go to classes or walking regularly or going to the gym or all the above. These commitments can be daunting and knowing you have a friend going through the same program is going to create a great deal of support for each of you. It doesn’t cost anything to make the commitment and share in the experience. Think what a great gift that is for all who participate. If you want help coordinating that commitment, let us know.

If you have questions or comments to share, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound Move and Stretch with Dave Stevens - Reservations Required Please

Online 24/7:
www.myriverszen.com

Full schedule is at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>104astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pound-move-and-stretch,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-wednesday-december-5th-2018--16390062
The news of the day: As you may recall our focus this month is stress relief. All month we will continue to share ways to de-stress whether it be by way of suggested poses, breathing techniques, or a variety of suggested gift ideas. As we all look for the perfect gifts don’t forget to think of the gift of good health. Why not gift a block of classes or a month of unlimited classes or a private session or assessment? Or consider sharing with friends or family. Schedule a private session with one of our trainers. You can use the session to fine tune stretching techniques or learning more about self-care or even to schedule a private class. Maybe purchase a package of Yoga Tune Up® Therapy Balls in various sizes or a roll of Voodoo Floss. If you would like to create a custom gift feel free to contact Dave, Kim or Peggy. They will be happy to help you create a package specific to your wishes. All of which will make your recipient very happy you thought of them.

If you have questions or info to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Peggy Stevens
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16390062Wed, 05 Dec 2018 11:32:54 +0000RiversZenWelcome to This Edition of RiversZen Today for Wednesday, December 5th, 2018 The news of the day: As you may recall our focus this month is stress relief. All month we will continue to share ways to de-stress whether it be by way of suggested...
The news of the day: As you may recall our focus this month is stress relief. All month we will continue to share ways to de-stress whether it be by way of suggested poses, breathing techniques, or a variety of suggested gift ideas. As we all look for the perfect gifts don’t forget to think of the gift of good health. Why not gift a block of classes or a month of unlimited classes or a private session or assessment? Or consider sharing with friends or family. Schedule a private session with one of our trainers. You can use the session to fine tune stretching techniques or learning more about self-care or even to schedule a private class. Maybe purchase a package of Yoga Tune Up® Therapy Balls in various sizes or a roll of Voodoo Floss. If you would like to create a custom gift feel free to contact Dave, Kim or Peggy. They will be happy to help you create a package specific to your wishes. All of which will make your recipient very happy you thought of them.

If you have questions or info to share with the group, feel free to post them at RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Peggy Stevens
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>126astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,hatha,ilwaco-washington,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-tuesday-december-4th-2018--16380681
The news of the day: The best way to survive the holiday season is . . . wait for it . . . stress relief, right! But, how do you do that with all there is to do and so little time? The most effective stress reliever within your own power is your breath. You hear us in class instructing you to breathe. Each breath activates the diaphragm and engages the power of that process. Engaging the diaphragm induces a natural sedative. But you need to continue that process on and off the mat. Try it. The next time you feel a tad stressed, take the time to breathe. As you breathe become aware of that breath; scan your body and sense where you are feeling your stress, allowing each breath to bring relaxation to that area and throughout your body. That simple process actually qualifies as a meditation. Don’t fret about the concept. Meditation does not need to be done in a special place with special music or instruction. You don’t need to clear your mind of all thoughts. It can be done anywhere at any time, alone or in a crowd. No one needs to know you are meditating. It is that simple, and so effective.

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound Move and Stretch with Dave Stevens - Reservations Required Please
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Long Beach Peninsula Music Circle
5:15 Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16380681Tue, 04 Dec 2018 11:29:01 +0000RiversZenWelcome to This Edition of RiversZen Today for Tuesday, December 4th, 2018 The news of the day: The best way to survive the holiday season is . . . wait for it . . . stress relief, right! But, how do you do that with all there is to do and so...
The news of the day: The best way to survive the holiday season is . . . wait for it . . . stress relief, right! But, how do you do that with all there is to do and so little time? The most effective stress reliever within your own power is your breath. You hear us in class instructing you to breathe. Each breath activates the diaphragm and engages the power of that process. Engaging the diaphragm induces a natural sedative. But you need to continue that process on and off the mat. Try it. The next time you feel a tad stressed, take the time to breathe. As you breathe become aware of that breath; scan your body and sense where you are feeling your stress, allowing each breath to bring relaxation to that area and throughout your body. That simple process actually qualifies as a meditation. Don’t fret about the concept. Meditation does not need to be done in a special place with special music or instruction. You don’t need to clear your mind of all thoughts. It can be done anywhere at any time, alone or in a crowd. No one needs to know you are meditating. It is that simple, and so effective.

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound Move and Stretch with Dave Stevens - Reservations Required Please
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Long Beach Peninsula Music Circle
5:15 Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
www.riverszen.com

Online 24/7
www.MyRiversZen.com
Peggy, Kim, Dave

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>155astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,pound,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-monday-december-3rd-2018--16370095
The news of the day: Last week we focused on being mindful, being aware of our actions both on and off the mat. This week its another component of that . . . to find ease, or relaxation or working toward being stress-free. Now there is a concept for you for this holiday season. Can you go through the holiday and not be frazzled? Can you allow yourself to not fret over what does not get done? Try to look at the holiday in a different light. What’s the most important part of the holidays? I think to be with family and friends. But there are times when certain family members or friends can add to the stress level. Resolve to take a new stance. Breathe! Agree to disagree or completely set aside your differences. Choose your battles over the holidays and every day for that matter. Emotions can be amplified during the holidays by stress and alcohol. Work toward limiting both and trying to diffuse issues before they get started. Might sound easier said than done . . . but truly worth a try. If all else fails, try what I did decades ago. When the conversation turns from holiday cheer to argumentative accusations, retreat to the kitchen and do the dishes. They rarely follow you if there is work to be done.

If you have any techniques you have learned to leave the kerfuffle behind, please share it with our group. It might help someone who is feeling really frazzled. You can post your comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs - Reservations required please
5:30 Kickboxing Aerobics – with Peter von Payens

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes With RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16370095Mon, 03 Dec 2018 09:44:28 +0000RiversZenWelcome to This Edition of RiversZen Today for Monday, December 3rd, 2018 The news of the day: Last week we focused on being mindful, being aware of our actions both on and off the mat. This week its another component of that . . . to find ease,...
The news of the day: Last week we focused on being mindful, being aware of our actions both on and off the mat. This week its another component of that . . . to find ease, or relaxation or working toward being stress-free. Now there is a concept for you for this holiday season. Can you go through the holiday and not be frazzled? Can you allow yourself to not fret over what does not get done? Try to look at the holiday in a different light. What’s the most important part of the holidays? I think to be with family and friends. But there are times when certain family members or friends can add to the stress level. Resolve to take a new stance. Breathe! Agree to disagree or completely set aside your differences. Choose your battles over the holidays and every day for that matter. Emotions can be amplified during the holidays by stress and alcohol. Work toward limiting both and trying to diffuse issues before they get started. Might sound easier said than done . . . but truly worth a try. If all else fails, try what I did decades ago. When the conversation turns from holiday cheer to argumentative accusations, retreat to the kitchen and do the dishes. They rarely follow you if there is work to be done.

If you have any techniques you have learned to leave the kerfuffle behind, please share it with our group. It might help someone who is feeling really frazzled. You can post your comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs - Reservations required please
5:30 Kickboxing Aerobics – with Peter von Payens

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes With RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>152astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,ilwaco-washington,kickboxing,qigong,range-of-motion,rom,strength,stretch,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-the-weekend-edition-for-saturday-and-sunday-december-1st-and-2nd-2018--16357927
News of the day: Do you have an irritable knee or elbow? Maybe a calf that has been cramping or shin splints? Really any body parts that are a nagging problem. It often can just be an issue of adhesions, scar tissue or getting things back in alignment. Check in when you are at the studio and ask us about voodoo floss. I know it sounds like a strange name; but it can be very effective for those problem areas where relief is often difficult to achieve. It is another option for self-care or you can schedule a ½ hour private with session Dave, Kim or Peggy to see if it is an option for you. Kim and I both have had chronic knee issues for years and voodoo floss has become our go-to solution.

If you have questions or comments about your irritable body parts let us know by posting to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16357927Sat, 01 Dec 2018 11:33:00 +0000RiversZenWelcome to the weekend edition of RiversZen Today for Saturday and Sunday, December 1st and 2nd, 2018 News of the day: Do you have an irritable knee or elbow? Maybe a calf that has been cramping or shin splints? Really any body parts that are a...
News of the day: Do you have an irritable knee or elbow? Maybe a calf that has been cramping or shin splints? Really any body parts that are a nagging problem. It often can just be an issue of adhesions, scar tissue or getting things back in alignment. Check in when you are at the studio and ask us about voodoo floss. I know it sounds like a strange name; but it can be very effective for those problem areas where relief is often difficult to achieve. It is another option for self-care or you can schedule a ½ hour private with session Dave, Kim or Peggy to see if it is an option for you. Kim and I both have had chronic knee issues for years and voodoo floss has become our go-to solution.

If you have questions or comments about your irritable body parts let us know by posting to our Facebook Group page at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>113astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,hatha,ilwaco-washington,motion,pilates,range-of-motion,rom,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-friday-november-30th-2018--16348577
The news of the day: Tomorrow is December. A great time to focus on reflections. Reflecting on the past year and assessing what went right and maybe what didn’t work out the way you had planned. That will help you plan more effectively for 2019.

It’s also time for many of you to be buying gifts and wanting to get the perfect fit . . . might we suggest a gift certificate to RiversZen. You get to select the dollar amount and they get to spend it however they wish. If you have questions about Yoga Tune Up Therapy Balls or any other self-care tools, please let us know and we will help you select the perfect gift . . . and maybe it’s a great time to buy one for yourself as well. Self-care tools are the ultimate path to developing focus in your practice. The use of the balls zeros in on those areas of your body which may be very reactive or maybe not reactive at all. If you have not experienced the sensations awaiting you through the use of the balls, feel free to schedule a test drive at either studio.

Feel free to leave comments or suggestions via Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound Move and Stretch with Dave Stevens – Reservations Required Please

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16348577Fri, 30 Nov 2018 11:57:49 +0000RiversZenWelcome to This Edition of RiversZen Today for Friday, November 30th, 2018 The news of the day: Tomorrow is December. A great time to focus on reflections. Reflecting on the past year and assessing what went right and maybe what didn’t work out...
The news of the day: Tomorrow is December. A great time to focus on reflections. Reflecting on the past year and assessing what went right and maybe what didn’t work out the way you had planned. That will help you plan more effectively for 2019.

It’s also time for many of you to be buying gifts and wanting to get the perfect fit . . . might we suggest a gift certificate to RiversZen. You get to select the dollar amount and they get to spend it however they wish. If you have questions about Yoga Tune Up Therapy Balls or any other self-care tools, please let us know and we will help you select the perfect gift . . . and maybe it’s a great time to buy one for yourself as well. Self-care tools are the ultimate path to developing focus in your practice. The use of the balls zeros in on those areas of your body which may be very reactive or maybe not reactive at all. If you have not experienced the sensations awaiting you through the use of the balls, feel free to schedule a test drive at either studio.

Feel free to leave comments or suggestions via Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound Move and Stretch with Dave Stevens – Reservations Required Please

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Full schedules available at www.riverszen.com

Online 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>116astoria-oregon,balance,core,flex-ability,flexible,hatha,ilwaco-washington,pound,strength,stretch,yogafalsefullhttps://www.spreaker.com/episode/riverszen-today-for-thursday-november-29th-2018--16338903
The news of the day: As we continue to spend our time focusing on our bodies, we need to recognize that all days are not created equal. Some days we feel like working hard . . . some days not so much. The more we stay in touch with where our body is each day, the better we will be able to match our workout to that level of desired activity. If you are always forcing yourself to do your workout, you can eventually decide to quit. By matching your intensity to your body’s daily rhythm, you will be better able to maximize the value of that workout. And remember, each class you go to can be made more or less intense . . . its all up to you.

If you have questions or comments to share, feel free to post them at our RiversZen Online Community on Facebook or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound Move and Stretch with Dave Stevens - Reservations Required Please
6:15 Smooth and Easy Stretch with Dave Stevens

Online 24/7:
www.myriverszen.com

Full schedule is at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16338903Thu, 29 Nov 2018 11:25:46 +0000RiversZenWelcome to This Edition of RiversZen Today for Thursday, November 29th, 2018 The news of the day: As we continue to spend our time focusing on our bodies, we need to recognize that all days are not created equal. Some days we feel like working...
The news of the day: As we continue to spend our time focusing on our bodies, we need to recognize that all days are not created equal. Some days we feel like working hard . . . some days not so much. The more we stay in touch with where our body is each day, the better we will be able to match our workout to that level of desired activity. If you are always forcing yourself to do your workout, you can eventually decide to quit. By matching your intensity to your body’s daily rhythm, you will be better able to maximize the value of that workout. And remember, each class you go to can be made more or less intense . . . its all up to you.

If you have questions or comments to share, feel free to post them at our RiversZen Online Community on Facebook or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound Move and Stretch with Dave Stevens - Reservations Required Please
6:15 Smooth and Easy Stretch with Dave Stevens

Online 24/7:
www.myriverszen.com

Full schedule is at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>110astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,hatha,ilwaco-washington,pound,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-wednesday-november-28th-2018--16328864
The news of the day: The topic of the week is focus. Taking the time to appreciate or recognize what you feel as you move through your day. Today as I focus on our 22nd wedding anniversary I realize how far we have come and all we have accomplished. What an amazing journey we have had. I wonder where it will continue to take us. Remembering all the places we have lived, friends and family members we have lost, animals who have wiggled their way into our hearts and left too soon, and the wonderful friends we have made along the way. We really need to take time each day to value where we are. Good and bad happens to each of us and the bad can easily overshadow the good; but, don’t let it. Take the time each day to acknowledge the good while not allowing the bad to define you . . . use the bad to educate you toward a better you. Focus on the positive. As I look through the people in our lives, where we live, what we do for a living . . . what a positive result of 22 years of marriage. Thanks to all of you for sharing in our journey. When you check out today’s photo . . . who is that flower girl? Wasn’t she cute!!

If you have questions or info to share with the group, feel free to post them at our RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16328864Wed, 28 Nov 2018 09:56:30 +0000RiversZenWelcome to This Edition of RiversZen Today for Wednesday, November 28th, 2018 The news of the day: The topic of the week is focus. Taking the time to appreciate or recognize what you feel as you move through your day. Today as I focus on our 22nd...
The news of the day: The topic of the week is focus. Taking the time to appreciate or recognize what you feel as you move through your day. Today as I focus on our 22nd wedding anniversary I realize how far we have come and all we have accomplished. What an amazing journey we have had. I wonder where it will continue to take us. Remembering all the places we have lived, friends and family members we have lost, animals who have wiggled their way into our hearts and left too soon, and the wonderful friends we have made along the way. We really need to take time each day to value where we are. Good and bad happens to each of us and the bad can easily overshadow the good; but, don’t let it. Take the time each day to acknowledge the good while not allowing the bad to define you . . . use the bad to educate you toward a better you. Focus on the positive. As I look through the people in our lives, where we live, what we do for a living . . . what a positive result of 22 years of marriage. Thanks to all of you for sharing in our journey. When you check out today’s photo . . . who is that flower girl? Wasn’t she cute!!

If you have questions or info to share with the group, feel free to post them at our RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>135astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,hatha,ilwaco-washington,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-tuesday-november-27th-2018--16320414
The news of the day: As we continue to concentrate on ourselves, breath is a wonderful way to find focus. And maybe yesterday I didn’t put it in that perspective. To improve our focus, we need to bring our actions inward. We want to become more aware of what is happening to us during our classes and throughout our day. We don’t do that very often . . . just concentrate on ourselves. Our days are designed with us concentrating on others at our jobs, within our family and friends, how we care for our possessions. What a unique concept to think about ourselves. Give it a try. From the time you wake up in the morning, take the time to gently stretch and breathe before you get out of bed in the morning. Assess what you feel from side to side and head to toe. Continue while you are in the shower and as you drive to work. As your body begins its day, what do you feel? Achy, tight, great range of motion? Begin being mindful of you! You will begin connecting with some potentially startling perspectives on yourself. Who knew that was even possible!! As you slowly begin the process, you will find you more time throughout the day to concentrate on you. Breathe!

Post questions or comments to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound Move and Stretch with Dave Stevens - Reservations Required Please
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Long Beach Peninsula Music Circle
5:15 Core, Stretch and Balance with Peggy Stevens

Online 24/7
www.MyRiversZen.com

Full Schedule
www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16320414Tue, 27 Nov 2018 11:12:07 +0000RiversZenWelcome to This Edition of RiversZen Today for Tuesday, November 27th, 2018 The news of the day: As we continue to concentrate on ourselves, breath is a wonderful way to find focus. And maybe yesterday I didn’t put it in that perspective. To...
The news of the day: As we continue to concentrate on ourselves, breath is a wonderful way to find focus. And maybe yesterday I didn’t put it in that perspective. To improve our focus, we need to bring our actions inward. We want to become more aware of what is happening to us during our classes and throughout our day. We don’t do that very often . . . just concentrate on ourselves. Our days are designed with us concentrating on others at our jobs, within our family and friends, how we care for our possessions. What a unique concept to think about ourselves. Give it a try. From the time you wake up in the morning, take the time to gently stretch and breathe before you get out of bed in the morning. Assess what you feel from side to side and head to toe. Continue while you are in the shower and as you drive to work. As your body begins its day, what do you feel? Achy, tight, great range of motion? Begin being mindful of you! You will begin connecting with some potentially startling perspectives on yourself. Who knew that was even possible!! As you slowly begin the process, you will find you more time throughout the day to concentrate on you. Breathe!

Post questions or comments to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound Move and Stretch with Dave Stevens - Reservations Required Please
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Long Beach Peninsula Music Circle
5:15 Core, Stretch and Balance with Peggy Stevens

Online 24/7
www.MyRiversZen.com

Full Schedule
www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>155astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,music-circle,pound,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-monday-november-26th-2018--16310897
The news of the day: Thanksgiving is over, the remainder of the holidays will be a blur and before you know it, 2019 will be upon us. We ponder each week to select our focus for the next week and this week we decided that ”focus” was what we all needed. From here on out for the rest of the year most of what we do is concentrate on gifts, parties, food preparation, decorations and lots of driving . . . with very little time left for you! For the rest of the year we are hoping you will become more mindful . . . at least during our classes. Think about why you are there. What part of your body is supposed to be working? Are you breathing? Is your brain elsewhere thinking about gifts, work, running more errands, a myriad of issues other than you? We know life is demanding, especially this time of year. Please make an effort to leave all that at the door . . . kerfuffle as Peter so perfectly shares it . . . will always be there after class if you want it back. I’m not saying this is an easy task . . . but, one that will be truly appreciated by your mind and body if you can allow all the stuff cluttering your brain to go for just an hour or so.

If you have any techniques you have learned to leave the kerfuffle behind, please share it with our group. It might help someone who is feeling really frazzled. You can post your comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs - Reservations required please
5:30 Kickboxing Aerobics – with Peter von Payens is canceled today

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes With RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16310897Mon, 26 Nov 2018 09:50:44 +0000RiversZenWelcome to This Edition of RiversZen Today for Monday, November 26th, 2018 The news of the day: Thanksgiving is over, the remainder of the holidays will be a blur and before you know it, 2019 will be upon us. We ponder each week to select our focus...
The news of the day: Thanksgiving is over, the remainder of the holidays will be a blur and before you know it, 2019 will be upon us. We ponder each week to select our focus for the next week and this week we decided that ”focus” was what we all needed. From here on out for the rest of the year most of what we do is concentrate on gifts, parties, food preparation, decorations and lots of driving . . . with very little time left for you! For the rest of the year we are hoping you will become more mindful . . . at least during our classes. Think about why you are there. What part of your body is supposed to be working? Are you breathing? Is your brain elsewhere thinking about gifts, work, running more errands, a myriad of issues other than you? We know life is demanding, especially this time of year. Please make an effort to leave all that at the door . . . kerfuffle as Peter so perfectly shares it . . . will always be there after class if you want it back. I’m not saying this is an easy task . . . but, one that will be truly appreciated by your mind and body if you can allow all the stuff cluttering your brain to go for just an hour or so.

If you have any techniques you have learned to leave the kerfuffle behind, please share it with our group. It might help someone who is feeling really frazzled. You can post your comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs - Reservations required please
5:30 Kickboxing Aerobics – with Peter von Payens is canceled today

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes With RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>154astoria-oregon,balance,butt-and-gut,flex-ability,flexible,hatha,ilwaco-washington,qigong,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-the-weekend-edition-for-saturday-and-sunday-november-24th-and-25th-2018--16298945
News of the day: The weekend is here. Thanksgiving leftovers are waning, and you are evaluating the first wave of the holiday experience. Did you eat too much? Was your blood sugar out of control? Did you feel bloated and listless? Did you gain a bunch of weight? Are you achy and irritable? You can learn from what you just experienced. Don’t fret about what happened over the holiday. Just get back on track. It’s easy to have a love/hate relationship with food.

Here are a few hints for the rest of the holiday season . . . If you are the host of the event, consider a buffet as opposed to all the food being on the table as fewer servings are mindlessly consumed when the guests need to return to the kitchen or serving line. Also considering using smaller serving spoons and plates as a study out of Cornell found that the bigger the bowl and serving spoon, the larger the serving. When you are evaluating your own eating plan for the event . . . stick to foods requiring utensils to eat as we tend to eat finger foods faster than those requiring a fork; and stay in the conversation as you tend to eat less when you talk more. If you are looking for help to get your eating under control, feel free to give us a call and we can help you find some direction.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens is canceled today
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16298945Sat, 24 Nov 2018 11:47:55 +0000RiversZenWelcome to the weekend edition of RiversZen Today for Saturday and Sunday, November 24th and 25th, 2018 News of the day: The weekend is here. Thanksgiving leftovers are waning, and you are evaluating the first wave of the holiday experience. Did...
News of the day: The weekend is here. Thanksgiving leftovers are waning, and you are evaluating the first wave of the holiday experience. Did you eat too much? Was your blood sugar out of control? Did you feel bloated and listless? Did you gain a bunch of weight? Are you achy and irritable? You can learn from what you just experienced. Don’t fret about what happened over the holiday. Just get back on track. It’s easy to have a love/hate relationship with food.

Here are a few hints for the rest of the holiday season . . . If you are the host of the event, consider a buffet as opposed to all the food being on the table as fewer servings are mindlessly consumed when the guests need to return to the kitchen or serving line. Also considering using smaller serving spoons and plates as a study out of Cornell found that the bigger the bowl and serving spoon, the larger the serving. When you are evaluating your own eating plan for the event . . . stick to foods requiring utensils to eat as we tend to eat finger foods faster than those requiring a fork; and stay in the conversation as you tend to eat less when you talk more. If you are looking for help to get your eating under control, feel free to give us a call and we can help you find some direction.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Smooth and Easy Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens is canceled today
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>125astoria-oregon,balance,butt-and-gut,flex-ability,flexible,ilwaco-washington,pilates,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-friday-november-23rd-2018--16292487
The news of the day: One last time to say thank you for yesterday. David, Kim, Pink and I had a lot of fun with Pound, Move and Sweat. It was a class filled with new as well as familiar faces, laughter and disco, core and glutes, drumming and squats and it all made the storm outside become less of an issue for a short while. And to add more to the family time, our grandson, Devin, made the muffins for munching after the class. We may have to do this more often. It was the first time the three of us did a class together. Back to our regular class schedule today.

Feel free to leave comments or suggestions via Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound Move and Sweat with Dave Stevens – Reservations Required Please

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Online 24/7
www.MyRiversZen.com

Full schedules available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16292487Fri, 23 Nov 2018 11:28:36 +0000RiversZenWelcome to This Edition of RiversZen Today for Friday, November 23rd, 2018 The news of the day: One last time to say thank you for yesterday. David, Kim, Pink and I had a lot of fun with Pound, Move and Sweat. It was a class filled with new as...
The news of the day: One last time to say thank you for yesterday. David, Kim, Pink and I had a lot of fun with Pound, Move and Sweat. It was a class filled with new as well as familiar faces, laughter and disco, core and glutes, drumming and squats and it all made the storm outside become less of an issue for a short while. And to add more to the family time, our grandson, Devin, made the muffins for munching after the class. We may have to do this more often. It was the first time the three of us did a class together. Back to our regular class schedule today.

Feel free to leave comments or suggestions via Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound Move and Sweat with Dave Stevens – Reservations Required Please

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Online 24/7
www.MyRiversZen.com

Full schedules available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>91astoria-oregon,balance,core,flex-ability,flexible,hatha,ilwaco-washington,pound,strength,stretch,yogafalsefullhttps://www.spreaker.com/episode/riverszen-today-for-wednesday-november-21st-2018--16275610
The news of the day: We each have the opportunity each day to make today better than yesterday. Whatever happened yesterday, can be input for today. If you are trying to finish a project, break it into achievable pieces. If you are in the process of changing your eating program, leave your indulgence of yesterday behind and start fresh today. If you are in the midst of a fitness challenge such as pushups or dips or increasing your daily steps for example, today is a clean slate. Do what you can today. Key in on your form and how your body feels. Don’t force. Each clean slate is an opportunity to be thankful for the knowledge of yesterday and the opportunity of today.

If you have questions or info to share with the group, feel free to post them at our RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

As a reminder, all classes are canceled tomorrow, Thanksgiving Day, except for GuiltFree Thanksgiving Pound Move and Stretch at 9:00 am in Ilwaco being led by Kim, Dave and Peggy. We don’t usually have an opportunity to teach together, so join us and go through your day knowing you’ve gotten your workout behind you.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Yoga Tune Up® Strong and Flexible with Wendy Hensley is cancelled today
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16275610Wed, 21 Nov 2018 10:40:51 +0000RiversZenWelcome to This Edition of RiversZen Today for Wednesday, November 21st, 2018 The news of the day: We each have the opportunity each day to make today better than yesterday. Whatever happened yesterday, can be input for today. If you are trying...
The news of the day: We each have the opportunity each day to make today better than yesterday. Whatever happened yesterday, can be input for today. If you are trying to finish a project, break it into achievable pieces. If you are in the process of changing your eating program, leave your indulgence of yesterday behind and start fresh today. If you are in the midst of a fitness challenge such as pushups or dips or increasing your daily steps for example, today is a clean slate. Do what you can today. Key in on your form and how your body feels. Don’t force. Each clean slate is an opportunity to be thankful for the knowledge of yesterday and the opportunity of today.

If you have questions or info to share with the group, feel free to post them at our RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

As a reminder, all classes are canceled tomorrow, Thanksgiving Day, except for GuiltFree Thanksgiving Pound Move and Stretch at 9:00 am in Ilwaco being led by Kim, Dave and Peggy. We don’t usually have an opportunity to teach together, so join us and go through your day knowing you’ve gotten your workout behind you.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Yoga Tune Up® Strong and Flexible with Wendy Hensley is cancelled today
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full studio schedule is at www.RiversZen.com

Online classes with Dave, Peggy and Kim 24/7
www.MyRiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>133astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,ilwaco-washington,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-tuesday-november-20th-2018--16266525
The news of the day: During my Gentle Yoga Class in Ilwaco yesterday, it reminded me again of how very thankful we are for all of you and the opportunity you give us each day. When we opened RiversZen over 6-1/2 years ago we had no idea how much it would benefit us. We had the beginning of a vision. We knew we didn’t want to follow in the paths of our parents as we got older. We were thankful for the improvements we had experienced with resistance stretching and yoga and hoped to share that with others. It is so rewarding to watch you improve day by day; to hear you sharing your stories; to hear your laughter and enthusiasm. The classes we teach and the private sessions we have with you are the fuel for our passion. Thank you!

Post questions or comments to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound Move and Sweat with Dave Stevens - Reservations Required Please
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Long Beach Peninsula Music Circle
5:15 Core, Stretch and Balance with Peggy Stevens

Online 24/7
www.MyRiversZen.com

Full Schedule
www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16266525Tue, 20 Nov 2018 11:45:31 +0000RiversZenWelcome to This Edition of RiversZen Today for Tuesday, November 20th, 2018 The news of the day: During my Gentle Yoga Class in Ilwaco yesterday, it reminded me again of how very thankful we are for all of you and the opportunity you give us each...
The news of the day: During my Gentle Yoga Class in Ilwaco yesterday, it reminded me again of how very thankful we are for all of you and the opportunity you give us each day. When we opened RiversZen over 6-1/2 years ago we had no idea how much it would benefit us. We had the beginning of a vision. We knew we didn’t want to follow in the paths of our parents as we got older. We were thankful for the improvements we had experienced with resistance stretching and yoga and hoped to share that with others. It is so rewarding to watch you improve day by day; to hear you sharing your stories; to hear your laughter and enthusiasm. The classes we teach and the private sessions we have with you are the fuel for our passion. Thank you!

Post questions or comments to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound Move and Sweat with Dave Stevens - Reservations Required Please
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Long Beach Peninsula Music Circle
5:15 Core, Stretch and Balance with Peggy Stevens

Online 24/7
www.MyRiversZen.com

Full Schedule
www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>125astoria-oregon,balance,butt-and-gut,core,drum-circle,flex-ability,flexible,flow,hatha,ilwaco-washington,music-circle,pilates,pound,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-monday-november-19th-2018--16257208
The news of the day: It’s Thanksgiving week. This year is certainly rushing by. Its so easy to rush through the holidays and not even think about the meaning. Take the time to realize those things in your life for which you have good reason to be thankful. It is so easy to dwell on the negative . . . those things which may be a disappointment; those things which may be sad or painful. As we review the happenings of this year, so many dreadful things have happened between weather and fires; shootings and bombings; political upheaval; the list can go on. Dwelling on those issues, though a part of our reality, won’t feed our spirit. The negatives often can’t be ignored and must be addressed; but we need to seek out those positives in each of our lives to reflect and be thankful . . . those moments will give you the energy to keep you grounded and directed. As I type this, I see the moon out our west facing window . . . bright, singular, not quite full. I never cease to enjoy where we live . . . even when I hated the heat of Arizona so many years ago, I never questioned the beauty of the area; even now when I may tire of our rainy season, I never doubt the importance of that rain for the overall health of our great Pacific Northwest. You don’t need to have perfection to find the positive. Find the features which are good and treasure those. Throughout the week we will share how being thankful can present itself in all that we do and help give us perspective.

Feel free to share your reasons for being thankful. It might help someone who is having a tough time. You can post your comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs - Reservations required please
5:30 Kickboxing Aerobics – with Peter von Payens

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes With RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16257208Mon, 19 Nov 2018 10:32:33 +0000RiversZenWelcome to This Edition of RiversZen Today for Monday, November 19th, 2018 The news of the day: It’s Thanksgiving week. This year is certainly rushing by. Its so easy to rush through the holidays and not even think about the meaning. Take the...
The news of the day: It’s Thanksgiving week. This year is certainly rushing by. Its so easy to rush through the holidays and not even think about the meaning. Take the time to realize those things in your life for which you have good reason to be thankful. It is so easy to dwell on the negative . . . those things which may be a disappointment; those things which may be sad or painful. As we review the happenings of this year, so many dreadful things have happened between weather and fires; shootings and bombings; political upheaval; the list can go on. Dwelling on those issues, though a part of our reality, won’t feed our spirit. The negatives often can’t be ignored and must be addressed; but we need to seek out those positives in each of our lives to reflect and be thankful . . . those moments will give you the energy to keep you grounded and directed. As I type this, I see the moon out our west facing window . . . bright, singular, not quite full. I never cease to enjoy where we live . . . even when I hated the heat of Arizona so many years ago, I never questioned the beauty of the area; even now when I may tire of our rainy season, I never doubt the importance of that rain for the overall health of our great Pacific Northwest. You don’t need to have perfection to find the positive. Find the features which are good and treasure those. Throughout the week we will share how being thankful can present itself in all that we do and help give us perspective.

Feel free to share your reasons for being thankful. It might help someone who is having a tough time. You can post your comments on Facebook at RiversZen Online Community, email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs - Reservations required please
5:30 Kickboxing Aerobics – with Peter von Payens

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Full Studio Schedule at https://RiversZen.com

Online Classes With RiversZen 24/7
www.MyRiversZen.com
Kim Gibbs, Peggy Stevens, Dave Stevens

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>160astoria-oregon,balance,core,flex-ability,flexible,ilwaco-washington,kickboxing,pilates,qigong,range-of-motion,rom,strength,stretch,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-the-weekend-edition-for-saturday-and-sunday-november-17th-and-18th-2018--16244763
News of the day: I was sitting here pondering the reasons why there are so few comments on cleaning up your diet. Is it too close to the holiday? Is it just too easy to eat the way you currently do? Does the thought of preparing food rather than just throwing a packaged meal in the microwave deter you? Are you so accustomed to eating out you can’t imagine really cooking a meal? You don’t need to take a huge amount of time to cook real food. One of the benefits of eating at home is it saves a lot of money compared to eating out. There are lots of simple alternatives. Start small. Just one change at a time. Maybe just start adding more veggies. According to the U. S. Center for Disease Control and Prevention only one in ten of us eat the daily recommended amount of fruits and veggies. Start small by adding one serving of veggies per meal or make a smoothie. Veggies provide fiber and water and help you feel full for very few calories. Let me hear your comments . . . good or bad . . . do you agree or disagree?

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Gentle Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16244763Sat, 17 Nov 2018 10:41:00 +0000RiversZenWelcome to the weekend edition of RiversZen Today for Saturday and Sunday, November 17th and 18th, 2018 News of the day: I was sitting here pondering the reasons why there are so few comments on cleaning up your diet. Is it too close to the...
News of the day: I was sitting here pondering the reasons why there are so few comments on cleaning up your diet. Is it too close to the holiday? Is it just too easy to eat the way you currently do? Does the thought of preparing food rather than just throwing a packaged meal in the microwave deter you? Are you so accustomed to eating out you can’t imagine really cooking a meal? You don’t need to take a huge amount of time to cook real food. One of the benefits of eating at home is it saves a lot of money compared to eating out. There are lots of simple alternatives. Start small. Just one change at a time. Maybe just start adding more veggies. According to the U. S. Center for Disease Control and Prevention only one in ten of us eat the daily recommended amount of fruits and veggies. Start small by adding one serving of veggies per meal or make a smoothie. Veggies provide fiber and water and help you feel full for very few calories. Let me hear your comments . . . good or bad . . . do you agree or disagree?

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but you can find an online class by heading over to www.myriverszen.com.

Ilwaco
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Gentle Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>107astoria-oregon,balance,core,flex-ability,flexible,hatha,ilwaco-washington,pilates,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-friday-november-16th-2018--16237000
The news of the day: As we head into the holiday week, today is a day of reminders. This afternoon from 4:00 to 6:00 pm in Astoria, the Long Beach Peninsula Drum Circle will be at RiversZen Astoria for Ferry Street Friday. Feel free to stop by and lay down a few rhythms with the group or take the opportunity to ask questions of the RiversZen trainers.

Thanksgiving will be here on Thursday and we will be closed except for one 9:00 am class at each location which will be reservation only classes. Kim will be teaching Yogalates in Astoria and Dave and Peggy will be offering Pound Move and Sweat in Ilwaco. What a great way earn your turkey day.

In line with a guilt-free Thanksgiving and our goal to encourage cleaner eating habits, Thanksgiving is a great holiday to start eating cleaner. Just cook with real food. Forget the processed foods with unidentifiable ingredients.

All sounds like a fun week to me!

Feel free to leave comments or suggestions via Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound Move and Sweat with Dave Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Online 24/7
www.MyRiversZen.com

Full schedules available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16237000Fri, 16 Nov 2018 10:05:03 +0000RiversZenWelcome to This Edition of RiversZen Today for Friday, November 16th, 2018 The news of the day: As we head into the holiday week, today is a day of reminders. This afternoon from 4:00 to 6:00 pm in Astoria, the Long Beach Peninsula Drum Circle will...
The news of the day: As we head into the holiday week, today is a day of reminders. This afternoon from 4:00 to 6:00 pm in Astoria, the Long Beach Peninsula Drum Circle will be at RiversZen Astoria for Ferry Street Friday. Feel free to stop by and lay down a few rhythms with the group or take the opportunity to ask questions of the RiversZen trainers.

Thanksgiving will be here on Thursday and we will be closed except for one 9:00 am class at each location which will be reservation only classes. Kim will be teaching Yogalates in Astoria and Dave and Peggy will be offering Pound Move and Sweat in Ilwaco. What a great way earn your turkey day.

In line with a guilt-free Thanksgiving and our goal to encourage cleaner eating habits, Thanksgiving is a great holiday to start eating cleaner. Just cook with real food. Forget the processed foods with unidentifiable ingredients.

All sounds like a fun week to me!

Feel free to leave comments or suggestions via Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound Move and Sweat with Dave Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Online 24/7
www.MyRiversZen.com

Full schedules available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>110astoria-oregon,balance,core,flex-ability,flexible,hatha,ilwaco-washington,pound,qigong,strength,stretch,yogafalsefullhttps://www.spreaker.com/episode/riverszen-today-for-thursday-november-15th-2018--16227167
The news of the day: Today’s hint to help clean up your eating program leads us to water. It can be a tough time to only drink water with the holidays upon us; but, give it a try. It is a great way to lose fat by ditching the sodas, flavored coffees, alcoholic beverages and even those drinks considered healthy like kombucha or smoothies. Many of those contain lots of empty calories. If you are in need of a recovery drink after a workout, I found a great suggestion from Liz Wolfe, the author of Eat the Yolks. She recommends adding a tablespoon of lemon juice, a pinch of sea salt and a dab of honey to your water for electrolyte replenishment. Becoming a water snob can go a long way toward balancing hunger hormones and allowing your body to drop stubborn fat. Hopefully, by the end of our anniversary month you will be so in love with how your body feels, you will continue being that water snob. Just think of the money you will save!

If you have questions or comments to share, feel free to post them at our RiversZen Online Community on Facebook or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound Move and Sweat with Dave Stevens - Reservations Required Please
6:15 Smooth and Easy Stretch with Dave Stevens

Online 24/7:
www.myriverszen.com

Full schedule is at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16227167Thu, 15 Nov 2018 10:37:08 +0000RiversZenWelcome to This Edition of RiversZen Today for Thursday, November 15th, 2018 The news of the day: Today’s hint to help clean up your eating program leads us to water. It can be a tough time to only drink water with the holidays upon us; but, give...
The news of the day: Today’s hint to help clean up your eating program leads us to water. It can be a tough time to only drink water with the holidays upon us; but, give it a try. It is a great way to lose fat by ditching the sodas, flavored coffees, alcoholic beverages and even those drinks considered healthy like kombucha or smoothies. Many of those contain lots of empty calories. If you are in need of a recovery drink after a workout, I found a great suggestion from Liz Wolfe, the author of Eat the Yolks. She recommends adding a tablespoon of lemon juice, a pinch of sea salt and a dab of honey to your water for electrolyte replenishment. Becoming a water snob can go a long way toward balancing hunger hormones and allowing your body to drop stubborn fat. Hopefully, by the end of our anniversary month you will be so in love with how your body feels, you will continue being that water snob. Just think of the money you will save!

If you have questions or comments to share, feel free to post them at our RiversZen Online Community on Facebook or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound Move and Sweat with Dave Stevens - Reservations Required Please
6:15 Smooth and Easy Stretch with Dave Stevens

Online 24/7:
www.myriverszen.com

Full schedule is at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>128astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,hatha,ilwaco-washington,pound-move-and-sweat,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-wednesday-november-14th-2018--16215583
The news of the day: Don’t forget, we are looking forward to hearing about our anniversary gift through the end of the month. Hearing about how you are going to be reading labels and cleaning up your eating program. David, Kim, Pink and I share RiversZen with you because we don’t want to take the same path as David’s and my parents or Kim’s grandparents and Pink’s parents are still alive. We have learned a great deal over the 22 years we have been together, and we want to share that with you. We don’t want you to feel as bad as we did in our 40’s and 50’s. Today’s hint is about bone broth. You can get it dried or in liquid form or you can make it yourself. Here is a quote from Amanda Love’s book, The Barefoot Cook.

“In order to get started on belly fat loss right away, I recommend incorporating bone broth into one’s diet. Excess belly fat and a puffy, distended abdomen are often a result of leaky gut syndrome. Leaky gut results from stress, poor digestion, lack of adequate hydrochloric acid, antibiotics, sugar, chemicals, poor food and more. When we have leaky gut, we are in a constant inflammatory state because many of the foods we eat cause an inflammatory reaction. These inflammatory reactions shoot up our cortisol, stimulate our adrenals into overdrive, negatively affect our thyroid, and prevent us from losing weight. What helps to heal the leaky gut is broth made from slowly simmering bones and meat. Broth is full of minerals, gelatin, proline, glycine and glutamine—all nutrients that help to heal and seal the gut lining and reverse leaky gut. In addition, it is simply nourishing and delicious.”

It’s easy to add to your diet. Whether dried or in liquid form, bone broth can easily be added to any food you are preparing or can be added to any drink or smoothie. A very simple addition to your eating program that can be very beneficial.

If you have questions or info to share with the group, feel free to post them at our RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Yoga Tune Up® Strong and Flexible with Wendy Hensley
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Online 24/7
www.MyRiversZen.com

Full schedule is at www.RiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16215583Wed, 14 Nov 2018 10:25:23 +0000RiversZenWelcome to This Edition of RiversZen Today for Wednesday, November 14th, 2018 The news of the day: Don’t forget, we are looking forward to hearing about our anniversary gift through the end of the month. Hearing about how you are going to be...
The news of the day: Don’t forget, we are looking forward to hearing about our anniversary gift through the end of the month. Hearing about how you are going to be reading labels and cleaning up your eating program. David, Kim, Pink and I share RiversZen with you because we don’t want to take the same path as David’s and my parents or Kim’s grandparents and Pink’s parents are still alive. We have learned a great deal over the 22 years we have been together, and we want to share that with you. We don’t want you to feel as bad as we did in our 40’s and 50’s. Today’s hint is about bone broth. You can get it dried or in liquid form or you can make it yourself. Here is a quote from Amanda Love’s book, The Barefoot Cook.

“In order to get started on belly fat loss right away, I recommend incorporating bone broth into one’s diet. Excess belly fat and a puffy, distended abdomen are often a result of leaky gut syndrome. Leaky gut results from stress, poor digestion, lack of adequate hydrochloric acid, antibiotics, sugar, chemicals, poor food and more. When we have leaky gut, we are in a constant inflammatory state because many of the foods we eat cause an inflammatory reaction. These inflammatory reactions shoot up our cortisol, stimulate our adrenals into overdrive, negatively affect our thyroid, and prevent us from losing weight. What helps to heal the leaky gut is broth made from slowly simmering bones and meat. Broth is full of minerals, gelatin, proline, glycine and glutamine—all nutrients that help to heal and seal the gut lining and reverse leaky gut. In addition, it is simply nourishing and delicious.”

It’s easy to add to your diet. Whether dried or in liquid form, bone broth can easily be added to any food you are preparing or can be added to any drink or smoothie. A very simple addition to your eating program that can be very beneficial.

If you have questions or info to share with the group, feel free to post them at our RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Yoga Tune Up® Strong and Flexible with Wendy Hensley
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Online 24/7
www.MyRiversZen.com

Full schedule is at www.RiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>184astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,hatha,ilwaco-washington,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-tuesday-november-13th-2018--16205619
The news of the day: You are probably wondering why the family photo on our post today. In September, David asked for a specific birthday present . . . a sugar fast. You did a great job of giving him his birthday wish and I know some of you are still staying away from sugar. Thank you. This time we are both hoping for an anniversary present. We were married on Thanksgiving Day in 1996. Don’t we look young. Through those 22 years we have learned about resistance stretching, the magic of voodoo floss and therapy balls and the benefits of staying away from sugar and fake food. You know all those things you can’t describe when you look at the ingredient list, all the dyes, all the strange additives, GMOs and heaven knows what else. Basically, this time we are asking you to just eat real food. We know this is coming right when the holiday season is starting. You can do this. The most important takeaway is information and becoming more mindful . . . learning to read labels. If you go a little crazy on Thanksgiving Day, that’s ok. You can always get back on track. Hopefully, you will notice how much better you feel eating natural foods without all the preservatives, added colors and unidentifiable additives. Over the rest of the month we will be sharing links, books, fun or maybe actually creepy facts. Give it a try. Ask questions.

Post questions or comments to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554. Wait till you see some of the other photos I’m going to share.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound and Stretch with Dave Stevens - Reservations Required Please
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Long Beach Peninsula Music Circle
5:15 Core, Stretch and Balance with Peggy Stevens

Online 24/7
www.MyRiversZen.com

Full Schedule
www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16205619Tue, 13 Nov 2018 11:05:11 +0000RiversZenWelcome to This Edition of RiversZen Today for Tuesday, November 13th, 2018 The news of the day: You are probably wondering why the family photo on our post today. In September, David asked for a specific birthday present . . . a sugar fast. You...
The news of the day: You are probably wondering why the family photo on our post today. In September, David asked for a specific birthday present . . . a sugar fast. You did a great job of giving him his birthday wish and I know some of you are still staying away from sugar. Thank you. This time we are both hoping for an anniversary present. We were married on Thanksgiving Day in 1996. Don’t we look young. Through those 22 years we have learned about resistance stretching, the magic of voodoo floss and therapy balls and the benefits of staying away from sugar and fake food. You know all those things you can’t describe when you look at the ingredient list, all the dyes, all the strange additives, GMOs and heaven knows what else. Basically, this time we are asking you to just eat real food. We know this is coming right when the holiday season is starting. You can do this. The most important takeaway is information and becoming more mindful . . . learning to read labels. If you go a little crazy on Thanksgiving Day, that’s ok. You can always get back on track. Hopefully, you will notice how much better you feel eating natural foods without all the preservatives, added colors and unidentifiable additives. Over the rest of the month we will be sharing links, books, fun or maybe actually creepy facts. Give it a try. Ask questions.

Post questions or comments to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554. Wait till you see some of the other photos I’m going to share.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound and Stretch with Dave Stevens - Reservations Required Please
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Long Beach Peninsula Music Circle
5:15 Core, Stretch and Balance with Peggy Stevens

Online 24/7
www.MyRiversZen.com

Full Schedule
www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>158astoria-oregon,balance,butt-and-gut,core,drum-circle,flex-ability,flexible,flow,hatha,ilwaco-washington,music-circle,pound-and-stretch,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-monday-november-12th-2018--16196498
The news of the day: In honor of Veterans Day all classes are free today for veterans and active duty military. Thank you for all you have done and continue to do so we can live free. If you would be willing to share, please post a photo below along with your branch of the military, years of service and the title of your military occupational specialty. Both David’s and my fathers served in the military. His dad was a Marine during Korea and my dad in the Navy during World War II serving in the Pacific. We grew up knowing the sacrifices endured by the military for the freedoms we oft take for granted. Our son-in-law, Chris, always a Marine, is proof that the wars have changed over the years in the method of battle and certainly the speed of information; but the sacrifices made daily remains the same. And, your sacrifices don’t end when you are discharged or retired as the injuries and memories stay with you forever. To say “thank you for your service” seems trite; but there is nothing that can repay you for what you have done for us.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs - Reservations required please
5:30 Kickboxing Aerobics – with Peter von Payens

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Online 24/7
www.MyRiversZen.com

Full Schedule at https://RiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16196498Mon, 12 Nov 2018 10:46:30 +0000RiversZenWelcome to This Edition of RiversZen Today for Monday, November 12th, 2018 The news of the day: In honor of Veterans Day all classes are free today for veterans and active duty military. Thank you for all you have done and continue to do so we can...
The news of the day: In honor of Veterans Day all classes are free today for veterans and active duty military. Thank you for all you have done and continue to do so we can live free. If you would be willing to share, please post a photo below along with your branch of the military, years of service and the title of your military occupational specialty. Both David’s and my fathers served in the military. His dad was a Marine during Korea and my dad in the Navy during World War II serving in the Pacific. We grew up knowing the sacrifices endured by the military for the freedoms we oft take for granted. Our son-in-law, Chris, always a Marine, is proof that the wars have changed over the years in the method of battle and certainly the speed of information; but the sacrifices made daily remains the same. And, your sacrifices don’t end when you are discharged or retired as the injuries and memories stay with you forever. To say “thank you for your service” seems trite; but there is nothing that can repay you for what you have done for us.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs - Reservations required please
5:30 Kickboxing Aerobics – with Peter von Payens

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Online 24/7
www.MyRiversZen.com

Full Schedule at https://RiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>119astoria-oregon,balance,butt-and-gut,flex-ability,flexible,hatha,ilwaco-washington,kickboxing,qigong,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-the-weekend-edition-for-saturday-and-sunday-november-10th-and-11th-2018--16184789
News of the day: Tomorrow is Veterans Day. No words can ever convey what they have done for us in the past and continue to do for us every day. Tomorrow marks 100 years since the end of World War I as declared at the 11th hour of the 11 day of the 11th month of 1918 when the Armistice with Germany went into effect. The first Veterans Day (formerly called Armistice Day until 1954) was observed November 11, 1919, one year after the end of the war. Veterans Day honors all those individuals who served in the United States Armed Forces while Memorial Day honors those who died while in the military. There is no apostrophe in the correct spelling of the holiday as the day is not a day that “belongs” to the veterans but is a day for honoring all veterans. Please join us in thanking them for their service. In their honor, all veterans can come to classes on Monday for free.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but, you can find an online class by heading over to www.myriverszen.com.

Ilwaco
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Gentle Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16184789Sat, 10 Nov 2018 10:33:02 +0000RiversZenWelcome to the weekend edition of RiversZen Today for Saturday and Sunday, November 10th and 11th, 2018 News of the day: Tomorrow is Veterans Day. No words can ever convey what they have done for us in the past and continue to do for us every day....
News of the day: Tomorrow is Veterans Day. No words can ever convey what they have done for us in the past and continue to do for us every day. Tomorrow marks 100 years since the end of World War I as declared at the 11th hour of the 11 day of the 11th month of 1918 when the Armistice with Germany went into effect. The first Veterans Day (formerly called Armistice Day until 1954) was observed November 11, 1919, one year after the end of the war. Veterans Day honors all those individuals who served in the United States Armed Forces while Memorial Day honors those who died while in the military. There is no apostrophe in the correct spelling of the holiday as the day is not a day that “belongs” to the veterans but is a day for honoring all veterans. Please join us in thanking them for their service. In their honor, all veterans can come to classes on Monday for free.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but, you can find an online class by heading over to www.myriverszen.com.

Ilwaco
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Gentle Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>104astoria-oregon,balance,butt-and-gut,core,ilwaco-washington,pilates,range-of-motion,rom,strength,stretch,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-friday-november-9th-2018--16176705
The news of the day: This week we have been working on abdominals and trying to blend our work with the concept of ease. Ease meaning that we are allowing the musculature to relax rather than forcing it into a constant contracted state. Somehow, we all got the memo we are supposed to suck in our gut. That constant contracted state compromises our ability to breathe properly. Developing abdominal strength is important just as it is throughout the rest of our body. If the muscles throughout our body are not working in harmony . . . are not strengthened to the same degree, there is going to being pulling and tugging that can cause imbalances which can actually separate the abdominal muscles. Remember, we shared earlier this week, by design, most of the actions throughout our body directly impact the abdominals. Most often the cause of the imbalance is generated from moving too little or moving too much; but it can be also come from pregnancy or intra-abdominal fat. Of those three, the easiest to resolve might be the last . . . intra-abdominal fat. Ok, so we have been here before. What and how you eat is key to developing a flatter midsection. It may not fix it; but it can begin the process. Over the next few weeks, we will be sharing ways to burn more fat and, yes, it can be done with the holidays upon us. Two simple suggestions for today . . . try to drink only water (or at least increase your water intake) and increase your protein. It’s hard to eat too much protein and it fills you up quickly and helps burn more calories.

Feel free to leave comments or suggestions via Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound and Stretch with Dave Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Online 24/7
www.MyRiversZen.com

Full schedules available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16176705Fri, 09 Nov 2018 11:56:10 +0000RiversZenWelcome to This Edition of RiversZen Today for Friday, November 9th, 2018 The news of the day: This week we have been working on abdominals and trying to blend our work with the concept of ease. Ease meaning that we are allowing the musculature to...
The news of the day: This week we have been working on abdominals and trying to blend our work with the concept of ease. Ease meaning that we are allowing the musculature to relax rather than forcing it into a constant contracted state. Somehow, we all got the memo we are supposed to suck in our gut. That constant contracted state compromises our ability to breathe properly. Developing abdominal strength is important just as it is throughout the rest of our body. If the muscles throughout our body are not working in harmony . . . are not strengthened to the same degree, there is going to being pulling and tugging that can cause imbalances which can actually separate the abdominal muscles. Remember, we shared earlier this week, by design, most of the actions throughout our body directly impact the abdominals. Most often the cause of the imbalance is generated from moving too little or moving too much; but it can be also come from pregnancy or intra-abdominal fat. Of those three, the easiest to resolve might be the last . . . intra-abdominal fat. Ok, so we have been here before. What and how you eat is key to developing a flatter midsection. It may not fix it; but it can begin the process. Over the next few weeks, we will be sharing ways to burn more fat and, yes, it can be done with the holidays upon us. Two simple suggestions for today . . . try to drink only water (or at least increase your water intake) and increase your protein. It’s hard to eat too much protein and it fills you up quickly and helps burn more calories.

Feel free to leave comments or suggestions via Facebook at RiversZen Online Community or email us at info@riverszen.com or text or call us at 503-440-3554.

Here are our classes for Friday at both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound and Stretch with Dave Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey

Online 24/7
www.MyRiversZen.com

Full schedules available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>145astoria-oregon,balance,flex-ability,flexible,hatha,ilwaco-washington,pound-and-stretch,range-of-motion,rom,stretch,yogafalsefullhttps://www.spreaker.com/episode/riverszen-today-for-thursday-november-8th-2018--16166701
The news of the day: Pound and Stretch is a week old today and has been a lot of fun. It is the new class with Dave being offered in Ilwaco at 10:00 am on Tuesday and at 5:15 pm on Thursday and Friday in Astoria at 11:00 am. It is a mix of aerobics and stretching incorporating stability balls, drum sticks, high energy music and lots of movement. This is for all levels as you can make it as mellow or as active as you wish. You don’t need to be a drummer or have any previous experience with stability balls though several members of the drum circle participated this past Tuesday and added a bit of their magic to the mix. Most classes have been full, so reservations are required.

If you have questions or comments to share, feel free to post them at our RiversZen Online Community on Facebook or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound and Stretch with Dave Stevens - Reservations Required Please
6:15 Smooth and Easy Stretch with Dave Stevens

Online 24/7:
www.myriverszen.com

Full schedule is at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16166701Thu, 08 Nov 2018 12:02:13 +0000RiversZenWelcome to This Edition of RiversZen Today for Thursday, November 8th, 2018 The news of the day: Pound and Stretch is a week old today and has been a lot of fun. It is the new class with Dave being offered in Ilwaco at 10:00 am on Tuesday and at...
The news of the day: Pound and Stretch is a week old today and has been a lot of fun. It is the new class with Dave being offered in Ilwaco at 10:00 am on Tuesday and at 5:15 pm on Thursday and Friday in Astoria at 11:00 am. It is a mix of aerobics and stretching incorporating stability balls, drum sticks, high energy music and lots of movement. This is for all levels as you can make it as mellow or as active as you wish. You don’t need to be a drummer or have any previous experience with stability balls though several members of the drum circle participated this past Tuesday and added a bit of their magic to the mix. Most classes have been full, so reservations are required.

If you have questions or comments to share, feel free to post them at our RiversZen Online Community on Facebook or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Kathie Hobbs
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound and Stretch with Dave Stevens - Reservations Required Please
6:15 Smooth and Easy Stretch with Dave Stevens

Online 24/7:
www.myriverszen.com

Full schedule is at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>115astoria-oregon,balance,butt-and-gut,flex-ability,flexible,hatha,ilwaco-washington,pound-and-stretch,range-of-motion,rom,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-wednesday-november-7th-2018--16156769
The news of the day: As promised yesterday, today we are announcing the winner of the Barbie Selfie contest. Drum Roll, please . . . the winner is Christine Barcal. Thank you, Christine. You were very dedicated to helping Barbie throughout this contest. Barbie thanks you! Now you just need to decide if you are going to choose the assessment, the stretch or the 10-class package.

The New Name for Barbie contest will continue through the middle of the month. Submit your suggestions to enter to win either a ½ hour stretch or a 5-class package.

Also today, we would like to share that Kathie Hobbs will be returning to her 10:30 am class tomorrow. We are happy she feels well enough to return. If you have not taken a class with Kathie before, give it a try. Her class presents a great mix of breath, stretch, relaxation and challenge.

Hopefully, you are learning to engage your core with ease throughout this week. We are so accustomed to forcing the contraction through our abdominals; so accustomed to compensating and adapting for other body blind spots where your core takes the brunt of the abuse.
If you have questions or concerns, feel free to post them at our RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Yoga Tune Up® Strong and Flexible with Wendy Hensley
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Online 24/7
www.MyRiversZen.com

Full schedule is at www.RiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16156769Wed, 07 Nov 2018 11:28:48 +0000RiversZenWelcome to This Edition of RiversZen Today for Wednesday, November7th, 2018 The news of the day: As promised yesterday, today we are announcing the winner of the Barbie Selfie contest. Drum Roll, please . . . the winner is Christine Barcal....
The news of the day: As promised yesterday, today we are announcing the winner of the Barbie Selfie contest. Drum Roll, please . . . the winner is Christine Barcal. Thank you, Christine. You were very dedicated to helping Barbie throughout this contest. Barbie thanks you! Now you just need to decide if you are going to choose the assessment, the stretch or the 10-class package.

The New Name for Barbie contest will continue through the middle of the month. Submit your suggestions to enter to win either a ½ hour stretch or a 5-class package.

Also today, we would like to share that Kathie Hobbs will be returning to her 10:30 am class tomorrow. We are happy she feels well enough to return. If you have not taken a class with Kathie before, give it a try. Her class presents a great mix of breath, stretch, relaxation and challenge.

Hopefully, you are learning to engage your core with ease throughout this week. We are so accustomed to forcing the contraction through our abdominals; so accustomed to compensating and adapting for other body blind spots where your core takes the brunt of the abuse.
If you have questions or concerns, feel free to post them at our RiversZen Online Community on Facebook or email us at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Yoga Tune Up® Strong and Flexible with Wendy Hensley
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Online 24/7
www.MyRiversZen.com

Full schedule is at www.RiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>132astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,ilwaco-washington,strength,stretch,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-tuesday-november-6th-2018--16147331
The news of the day: We have decided to extend Barbie’s name contest; but, will be selecting the winner of the selfie contest and announcing that winner tomorrow. There must be more of you out there who can come up with a creative new name for Barbie. There have not been very many suggested so far. I know you can do it.

The focus in class this week is our abs. They are kind of unique in that they aren’t attached to bones as many other muscles are. They are attached to tissue which is similar to tendons as found elsewhere in our body; except, this tendon like material is presented as a flat mesh-like surface. Your abdominals sit on top and are attached more like Velcro than a more traditional muscle connection. Try to become more aware of your abdominals and connect with how it feels when you breathe, stretch or flex. Do you suck your belly in whenever you exert your abs? What if you did not? What if you flowed with your breath and allowed the musculature to react; but, no deliberate effort on your part to force rock hard abs was made. There is no way to not engage your core when you stretch from side to side or perform any movement. Everything is connected. The dilemma we often have is that our body is not always strong enough to perform the tasks we wish and we need to compensate through our core or recruit other muscles in order to maneuver the load required. What if you started developing the musculature throughout your body? Start feeling the sensations throughout your body as you work toward balancing the load.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound and Stretch with Dave Stevens - Reservations Required Please
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Long Beach Peninsula Music Circle
5:15 Core, Stretch and Balance with Peggy Stevens

Online 24/7
www.MyRiversZen.com

Full Schedule
www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16147331Tue, 06 Nov 2018 09:27:27 +0000RiversZenWelcome to This Edition of RiversZen Today for Tuesday, November 6th, 2018 The news of the day: We have decided to extend Barbie’s name contest; but, will be selecting the winner of the selfie contest and announcing that winner tomorrow. There...
The news of the day: We have decided to extend Barbie’s name contest; but, will be selecting the winner of the selfie contest and announcing that winner tomorrow. There must be more of you out there who can come up with a creative new name for Barbie. There have not been very many suggested so far. I know you can do it.

The focus in class this week is our abs. They are kind of unique in that they aren’t attached to bones as many other muscles are. They are attached to tissue which is similar to tendons as found elsewhere in our body; except, this tendon like material is presented as a flat mesh-like surface. Your abdominals sit on top and are attached more like Velcro than a more traditional muscle connection. Try to become more aware of your abdominals and connect with how it feels when you breathe, stretch or flex. Do you suck your belly in whenever you exert your abs? What if you did not? What if you flowed with your breath and allowed the musculature to react; but, no deliberate effort on your part to force rock hard abs was made. There is no way to not engage your core when you stretch from side to side or perform any movement. Everything is connected. The dilemma we often have is that our body is not always strong enough to perform the tasks we wish and we need to compensate through our core or recruit other muscles in order to maneuver the load required. What if you started developing the musculature throughout your body? Start feeling the sensations throughout your body as you work toward balancing the load.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound and Stretch with Dave Stevens - Reservations Required Please
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Long Beach Peninsula Music Circle
5:15 Core, Stretch and Balance with Peggy Stevens

Online 24/7
www.MyRiversZen.com

Full Schedule
www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>147astoria-oregon,balance,butt-and-gut,core,drum-circle,flow,ilwaco-washington,pound-and-stretch,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-monday-november-5th-2018--16138266
The news of the day: Last week our focus was on upper body. This week we will be fine tuning that a bit more and concentrate on our abs. We will be learning what makes them different than other muscles. How they are connected? Did you realize that when you stretch your arm up to put something on the top shelf you are stretching your abs? How you move the rest of your body impacts your abdominals as they are connected directly and indirectly to every other part of your body. They help you cough, breathe, talk and sing. We will learn more about abdominal weakness and separation. And it will give each of us an opportunity to become more acquainted with our abs . . . did I say that out loud, I’m sure Kim didn’t hear that!

Please share on Facebook at our RiversZen Online Community if you have any questions you would like us to address this week. As always, you can email your questions or comments to info@riverszen.com or text or call 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs - Reservations required please
5:30 Kickboxing Aerobics – with Peter von Payens

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Online 24/7
www.MyRiversZen.com

Full Schedule at https://RiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16138266Mon, 05 Nov 2018 10:51:16 +0000RiversZenWelcome to This Edition of RiversZen Today for Monday, November 5th, 2018 The news of the day: Last week our focus was on upper body. This week we will be fine tuning that a bit more and concentrate on our abs. We will be learning what makes...
The news of the day: Last week our focus was on upper body. This week we will be fine tuning that a bit more and concentrate on our abs. We will be learning what makes them different than other muscles. How they are connected? Did you realize that when you stretch your arm up to put something on the top shelf you are stretching your abs? How you move the rest of your body impacts your abdominals as they are connected directly and indirectly to every other part of your body. They help you cough, breathe, talk and sing. We will learn more about abdominal weakness and separation. And it will give each of us an opportunity to become more acquainted with our abs . . . did I say that out loud, I’m sure Kim didn’t hear that!

Please share on Facebook at our RiversZen Online Community if you have any questions you would like us to address this week. As always, you can email your questions or comments to info@riverszen.com or text or call 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs - Reservations required please
5:30 Kickboxing Aerobics – with Peter von Payens

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Online 24/7
www.MyRiversZen.com

Full Schedule at https://RiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>115astoria-oregon,balance,core,flex-ability,flexible,ilwaco-washington,kickboxing,qigong,range-of-motion,rom,strength,stretch,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-the-weekend-edition-for-saturday-and-sunday-november-3rd-and-4th-2018--16125425
News of the day: Pound and Stretch was presented for the first time in Astoria today. Between the energy and the view, this class is too fun! Find the time in your schedule to check out the class either in Astoria or Ilwaco. The current schedule is Fridays at 11:00 am in Astoria and Tuesdays at 10:00 am and Thursdays at 5:15 pm in Ilwaco. Reservations are required for this class. Great music, lots of enthusiasm, good mix of aerobics, movement, stretching and relaxation. It’s a great way to forget the worries of your day, pound out some frustration, get your blood flowing and have some fun. And not to mention, more and more research is connecting regular workouts to improved brain function . . . even in those individuals with memory loss.

For those of you who have been following Barbie, today is the last day to enter your photos or name suggestions. We will be compiling all the photos and name suggestions and post the winner on Monday. Thank you for your creativity and support. The drawing is for a free assessment, resistance stretch or a 10 class package. Take a selfie with Barbie and/or submit a name suggestion, post it to our Facebook or tag us from yours to enter. If you are not on Facebook, send it to us via email at info@riverszen.com or call or text us at 503-440-3554

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but, you can find an online class by heading over to www.myriverszen.com.

Ilwaco
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Gentle Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16125425Sat, 03 Nov 2018 10:28:19 +0000RiversZenWelcome to the weekend edition of RiversZen Today for Saturday and Sunday, November 3rd and 4th, 2018 News of the day: Pound and Stretch was presented for the first time in Astoria today. Between the energy and the view, this class is too fun!...
News of the day: Pound and Stretch was presented for the first time in Astoria today. Between the energy and the view, this class is too fun! Find the time in your schedule to check out the class either in Astoria or Ilwaco. The current schedule is Fridays at 11:00 am in Astoria and Tuesdays at 10:00 am and Thursdays at 5:15 pm in Ilwaco. Reservations are required for this class. Great music, lots of enthusiasm, good mix of aerobics, movement, stretching and relaxation. It’s a great way to forget the worries of your day, pound out some frustration, get your blood flowing and have some fun. And not to mention, more and more research is connecting regular workouts to improved brain function . . . even in those individuals with memory loss.

For those of you who have been following Barbie, today is the last day to enter your photos or name suggestions. We will be compiling all the photos and name suggestions and post the winner on Monday. Thank you for your creativity and support. The drawing is for a free assessment, resistance stretch or a 10 class package. Take a selfie with Barbie and/or submit a name suggestion, post it to our Facebook or tag us from yours to enter. If you are not on Facebook, send it to us via email at info@riverszen.com or call or text us at 503-440-3554

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but, you can find an online class by heading over to www.myriverszen.com.

Ilwaco
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Gentle Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>125astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,ilwaco-washington,pilates,pound,strength,stretch,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-friday-november-2nd-2018--16117330
The news of the day: Thanks to each of you who attended the first presentation of Pound and Stretch last night in Ilwaco. We had a full house. It was fun and energetic, and you all provided the enthusiasm we were seeking. When Dave created the class, he was hoping for a class that would attract a broad range of participants due to the flexibility of the class. As it appears, pounding on a stability ball can get quite aerobic while relieving a few frustrations at the same time. You can be as active as you wish going into deep squats or lunges while connecting with your glutes, calves, quads and hamstrings. Upper and lower body are active. Another class is scheduled today in Astoria at 11:00 and a few spots are still available. To sign up, log on to riverszen.com, email us or call or text 503-440-3554.

Barbie sightings are still happening and those posted through Saturday will give you another opportunity to win an assessment, a resistance stretch or a 10 class package. Submit a new name for Barbie during that same time frame and create another opportunity for stretching or the 10 class package. As you may recall, she posted her feelings about being Barbie along with a few billion other Barbies a few days ago. She ready for a new identity.

Here are our classes for Friday at both RiversZen studios:

Astoria

8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound and Stretch with Dave Stevens – Reservations Required Please

Ilwaco

10:30 Gentle Stretch with Pam Hickey

Online 24/7
www.MyRiversZen.com

Full schedules available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16117330Fri, 02 Nov 2018 09:27:58 +0000RiversZenWelcome to This Edition of RiversZen Today for Friday, November 2nd, 2018 The news of the day: Thanks to each of you who attended the first presentation of Pound and Stretch last night in Ilwaco. We had a full house. It was fun and energetic, and...
The news of the day: Thanks to each of you who attended the first presentation of Pound and Stretch last night in Ilwaco. We had a full house. It was fun and energetic, and you all provided the enthusiasm we were seeking. When Dave created the class, he was hoping for a class that would attract a broad range of participants due to the flexibility of the class. As it appears, pounding on a stability ball can get quite aerobic while relieving a few frustrations at the same time. You can be as active as you wish going into deep squats or lunges while connecting with your glutes, calves, quads and hamstrings. Upper and lower body are active. Another class is scheduled today in Astoria at 11:00 and a few spots are still available. To sign up, log on to riverszen.com, email us or call or text 503-440-3554.

Barbie sightings are still happening and those posted through Saturday will give you another opportunity to win an assessment, a resistance stretch or a 10 class package. Submit a new name for Barbie during that same time frame and create another opportunity for stretching or the 10 class package. As you may recall, she posted her feelings about being Barbie along with a few billion other Barbies a few days ago. She ready for a new identity.

Here are our classes for Friday at both RiversZen studios:

Astoria

8:00 Easy Morning Stretch with Dave Stevens
11:00 Pound and Stretch with Dave Stevens – Reservations Required Please

Ilwaco

10:30 Gentle Stretch with Pam Hickey

Online 24/7
www.MyRiversZen.com

Full schedules available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>116aerobic,astoria-oregon,balance,flex-ability,flexible,ilwaco-washington,pound-and-stretch,range-of-motion,rom,strength,stretch,yogafalsefullhttps://www.spreaker.com/episode/riverszen-today-for-thursday-november-1st-2018--16109064
The news of the day: Pound and Stretch is the big news of the day. It is the new class being offered today in Ilwaco at 5:15 pm and tomorrow in Astoria at 11:00 am. It is a light aerobics class incorporating stability balls, drum sticks, high energy music and lots of movement. Dave shared it with me on Sunday and I loved it. This is a great class for all levels as you can make it as mellow or as active as you wish. You don’t need to be a drummer or have any previous experience with stability balls. It’s just plain fun! Since this class requires equipment and a bit of space for each participant, reservations are required.

If you have questions or comments to share, feel free to post them at our RiversZen Online Community on Facebook or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound and Stretch with Dave Stevens - Reservations Required Please
6:15 Smooth and Easy Stretch with Dave Stevens

Online 24/7:
www.myriverszen.com

Full schedule is at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16109064Thu, 01 Nov 2018 09:54:02 +0000RiversZenWelcome to This Edition of RiversZen Today for Thursday, November 1st, 2018 The news of the day: Pound and Stretch is the big news of the day. It is the new class being offered today in Ilwaco at 5:15 pm and tomorrow in Astoria at 11:00 am. It is...
The news of the day: Pound and Stretch is the big news of the day. It is the new class being offered today in Ilwaco at 5:15 pm and tomorrow in Astoria at 11:00 am. It is a light aerobics class incorporating stability balls, drum sticks, high energy music and lots of movement. Dave shared it with me on Sunday and I loved it. This is a great class for all levels as you can make it as mellow or as active as you wish. You don’t need to be a drummer or have any previous experience with stability balls. It’s just plain fun! Since this class requires equipment and a bit of space for each participant, reservations are required.

If you have questions or comments to share, feel free to post them at our RiversZen Online Community on Facebook or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens
5:15 Pound and Stretch with Dave Stevens - Reservations Required Please
6:15 Smooth and Easy Stretch with Dave Stevens

Online 24/7:
www.myriverszen.com

Full schedule is at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>114aerobic,astoria-oregon,balance,butt-and-gut,hatha,ilwaco-washington,pound,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-wednesday-october-31st-2018--16099700
The news of the day: Today’s post is really short. Our internet is going to be down for scheduled maintenance starting in a matter of minutes. I just read the email saying so.

If you have questions or concerns, feel free to post them at our RiversZen Online Community on Facebook or email at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Yoga Tune Up® Strong and Flexible with Wendy Hensley
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Online
24/7 www.MyRiversZen.com

Full schedule is at www.RiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16099700Wed, 31 Oct 2018 08:55:40 +0000RiversZenWelcome to This Edition of RiversZen Today for Wednesday, October 31st, 2018 The news of the day: Today’s post is really short. Our internet is going to be down for scheduled maintenance starting in a matter of minutes. I just read the email...
The news of the day: Today’s post is really short. Our internet is going to be down for scheduled maintenance starting in a matter of minutes. I just read the email saying so.

If you have questions or concerns, feel free to post them at our RiversZen Online Community on Facebook or email at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Yoga Tune Up® Strong and Flexible with Wendy Hensley
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Online
24/7 www.MyRiversZen.com

Full schedule is at www.RiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>81astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,ilwaco-washington,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-tuesday-october-30th-2018--16090029
The news of the day: What do you look for in a class? Do you want it to be relaxing or meditative? Do you want it to allow you to survey your body and teach you something? Do you want it to kick your butt and make your muscles ache tomorrow leaving a lasting memory of the class? Do you want an opportunity to close your eyes and just mindlessly follow the instructor? To a certain extent any of those options are available to you from just about any instructor. Our philosophy is based on the simple belief that you know your body better than we do. When you come to class you have an intention on what you want to accomplish. If you want to be meditative you can accomplish that by being very slow and deliberate in your motions and matching your motion with your breath. If you want a lasting memory of the class, you can accomplish that by making sure you contract and hold each pose while going to the end of your range of motion. Maybe adding more reps and pulsing at the end range. Maybe going deeper into a squat or whatever the pose being instructed. You are in charge of the end result. You can make it such that each time you go to the same class you go with a different intention. Feel free to match it to whatever your day needs. If it has been stressful and harried, allow a more meditative intention prevail . . . or put all the stress behind you by giving it all you’ve got.

Please share on Facebook at our RiversZen Online Community what you look for in a class. Don’t forget, Barbie is still looking for your input for the drawing. Post your selfies with Barbie on our Facebook page or tag us in your post and don’t forget to suggest a few new names for Barbie. Entries are due in by the end of October . . . that’s tomorrow. The drawing will allow the winner to choose from an assessment, a resistance stretch or a 10 class package. As always, you can also email your questions or comments to info@riverszen.com or text or call 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
9:30 Yogalates – The Butt and Gut Class with Kim Gibbs - Reservations Required Please
10:30 Smooth and Easy Stretch with Dave Stevens
12:00 Long Beach Peninsula Music Circle
5:15 Core, Stretch and Balance with Peggy Stevens

Online 24/7
www.MyRiversZen.com

Full Schedule
www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16090029Tue, 30 Oct 2018 09:49:32 +0000RiversZenWelcome to This Edition of RiversZen Today for Tuesday, October 30th, 2018 The news of the day: What do you look for in a class? Do you want it to be relaxing or meditative? Do you want it to allow you to survey your body and teach you something?...
The news of the day: What do you look for in a class? Do you want it to be relaxing or meditative? Do you want it to allow you to survey your body and teach you something? Do you want it to kick your butt and make your muscles ache tomorrow leaving a lasting memory of the class? Do you want an opportunity to close your eyes and just mindlessly follow the instructor? To a certain extent any of those options are available to you from just about any instructor. Our philosophy is based on the simple belief that you know your body better than we do. When you come to class you have an intention on what you want to accomplish. If you want to be meditative you can accomplish that by being very slow and deliberate in your motions and matching your motion with your breath. If you want a lasting memory of the class, you can accomplish that by making sure you contract and hold each pose while going to the end of your range of motion. Maybe adding more reps and pulsing at the end range. Maybe going deeper into a squat or whatever the pose being instructed. You are in charge of the end result. You can make it such that each time you go to the same class you go with a different intention. Feel free to match it to whatever your day needs. If it has been stressful and harried, allow a more meditative intention prevail . . . or put all the stress behind you by giving it all you’ve got.

Please share on Facebook at our RiversZen Online Community what you look for in a class. Don’t forget, Barbie is still looking for your input for the drawing. Post your selfies with Barbie on our Facebook page or tag us in your post and don’t forget to suggest a few new names for Barbie. Entries are due in by the end of October . . . that’s tomorrow. The drawing will allow the winner to choose from an assessment, a resistance stretch or a 10 class package. As always, you can also email your questions or comments to info@riverszen.com or text or call 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
9:30 Yogalates – The Butt and Gut Class with Kim Gibbs - Reservations Required Please
10:30 Smooth and Easy Stretch with Dave Stevens
12:00 Long Beach Peninsula Music Circle
5:15 Core, Stretch and Balance with Peggy Stevens

Online 24/7
www.MyRiversZen.com

Full Schedule
www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>178astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-monday-october-29th-2018--16079362
The news of the day: A new week and a new focus . . . upper body. Still so many options . . . hands and wrists, forearms, delts, biceps and triceps, rotators, pec, shoulder blades, rhomboids, lats, traps . . . all those little muscles supporting the vertebrae called multifidi and the intercostals between the ribs . . . oh my . . . and don’t forget our breath and . . . wait for it . . . abdominals . . . for all of you who attended Kim’s class on Saturday . . . you may still feel the memory of 20 minutes of obliques . . . I was sorry I wasn’t there. So get ready to give a little love to your upper body with some good support from your lower body.

Any upper body challenges come to mind for you? Feel free to share them and we will work toward including them in this week’s classes and posts.

Please share on Facebook at our RiversZen Online Community those upper body questions you have. As always, you can email your questions or comments to info@riverszen.com or text or call 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs - Reservations required please
5:30 Kickboxing Aerobics – with Peter von Payens is cancelled this week.

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Online 24/7
www.MyRiversZen.com

Full Schedule at https://RiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16079362Mon, 29 Oct 2018 05:41:45 +0000RiversZenWelcome to This Edition of RiversZen Today for Monday, October 29th, 2018 The news of the day: A new week and a new focus . . . upper body. Still so many options . . . hands and wrists, forearms, delts, biceps and triceps, rotators, pec, shoulder...
The news of the day: A new week and a new focus . . . upper body. Still so many options . . . hands and wrists, forearms, delts, biceps and triceps, rotators, pec, shoulder blades, rhomboids, lats, traps . . . all those little muscles supporting the vertebrae called multifidi and the intercostals between the ribs . . . oh my . . . and don’t forget our breath and . . . wait for it . . . abdominals . . . for all of you who attended Kim’s class on Saturday . . . you may still feel the memory of 20 minutes of obliques . . . I was sorry I wasn’t there. So get ready to give a little love to your upper body with some good support from your lower body.

Any upper body challenges come to mind for you? Feel free to share them and we will work toward including them in this week’s classes and posts.

Please share on Facebook at our RiversZen Online Community those upper body questions you have. As always, you can email your questions or comments to info@riverszen.com or text or call 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs - Reservations required please
5:30 Kickboxing Aerobics – with Peter von Payens is cancelled this week.

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Online 24/7
www.MyRiversZen.com

Full Schedule at https://RiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>122astoria-oregon,balance,butt-and-gut,flex-ability,flexible,ilwaco-washington,qigong,range-of-motion,rom,strength,stretch,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-the-weekend-edition-for-saturday-and-sunday-october-27th-and-28th-2018--16069192
News of the day: All this week we have been concentrating on body blind spots . . . those parts of our body which have been overused, underused, misused, abused or confused. Have you learned anything new about you this week? Have you taken the time in class to concentrate and allow your body to communicate with you? It is really easy to miss the signs if you don’t pay attention. The key, whether you are in class or going through your daily life, is to move with ease while being mindful. What do you feel? When do you feel it? Does it hurt? Does it creak or pop? Be deliberate in your motions. You owe it to yourself to take the time to test your strength and range of motion, so you can start making the changes you need to keep your body happy, your posture aligned and your various systems working effectively.

We have been working with Barbie this week to demonstrate various body blind spots. Our contest to win a free assessment or stretch or 10-class package continues through the end of the month. Simply find Barbie at either of our studios, take a selfie and post it to RiversZen’s Facebook page or tag us from your own page to enter. You can also enter the contest by posting, emailing or texting a new name for Barbie as she is seeking a new identity as she continues her work at RiversZen.

If you want to share any of your experiences this week, feel free to post them to Facebook at RiversZen Online Community or email at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but, you can find an online class by heading over to www.myriverszen.com.

Ilwaco
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Gentle Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16069192Sat, 27 Oct 2018 09:45:39 +0000RiversZenWelcome to the weekend edition of RiversZen Today for Saturday and Sunday, October 27th and 28th, 2018 News of the day: All this week we have been concentrating on body blind spots . . . those parts of our body which have been overused, underused,...
News of the day: All this week we have been concentrating on body blind spots . . . those parts of our body which have been overused, underused, misused, abused or confused. Have you learned anything new about you this week? Have you taken the time in class to concentrate and allow your body to communicate with you? It is really easy to miss the signs if you don’t pay attention. The key, whether you are in class or going through your daily life, is to move with ease while being mindful. What do you feel? When do you feel it? Does it hurt? Does it creak or pop? Be deliberate in your motions. You owe it to yourself to take the time to test your strength and range of motion, so you can start making the changes you need to keep your body happy, your posture aligned and your various systems working effectively.

We have been working with Barbie this week to demonstrate various body blind spots. Our contest to win a free assessment or stretch or 10-class package continues through the end of the month. Simply find Barbie at either of our studios, take a selfie and post it to RiversZen’s Facebook page or tag us from your own page to enter. You can also enter the contest by posting, emailing or texting a new name for Barbie as she is seeking a new identity as she continues her work at RiversZen.

If you want to share any of your experiences this week, feel free to post them to Facebook at RiversZen Online Community or email at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but, you can find an online class by heading over to www.myriverszen.com.

Ilwaco
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Gentle Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes 24/7
www.MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>144astorio-oregon,balance,flex-ability,flexible,hatha,ilwaco-washington,pilates,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-friday-october-26th-2018--16061103
The news of the day: This week we have been focusing on body parts which have pretty much been ignored or abused generally not intentionally. I’m sure you have identified a few of your issues over the course of the week. We have used Barbie as an example. We have shared some of her body blind spots which is strange, as she was designed by toy professionals to be perfect and her design is not. Unlike Barbie, we can do something to improve our body’s range of motion and strength. We can fix our body blind spots. The goal for all of us is to identify those body parts and begin the process of bringing them back to life. That can be accomplished through a variety stretches, either self-stretches or assisted stretches. You can activate tissue by self-massage by using therapy balls. The balls can calm angry nerve endings or activate sleeping ones. You can use voodoo floss to release the tissue. You can potentially reduce your pain threshold by increasing your hydration as they have found a connection between hydration and neurotransmission. There are many ways to reconnect with your body. The key is being user-friendly and finding ease through the process. The current contest we have with Barbie as our focus will allow you to generate entries for an opportunity to win an assessment, a one on one assisted stretch or a 10 class package. If you have never been stretched before, it could be an easy way to find out if it is an alternative for you.

When you see Barbie at either of our studios, take a selfie with her and post it to RiversZen’s Facebook page or tag us in a post to your page. Feel free to be creative. We are also helping Barbie change her name. Post or email or text your new name suggestions and you will generate another entry into the contest. Entries will be accumulated through the end of the month. Kind of an easy, fun way to find more information about your body and connect with those body blind spots.

Comments or questions, feel free to post them on Facebook at RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554. We would love to hear your comments or questions.

Here are our classes for both studios for Friday:

Astoria:
8:00 Easy Morning Stretch with Dave Stevens

Ilwaco:
10:30 Gentle Stretch with Pam Hickey

Online:
24/7 www.myriverszen.com

Full schedule is at www.RiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16061103Fri, 26 Oct 2018 10:07:22 +0000RiversZenWelcome to This Edition of RiversZen Today for Friday, October 26th, 2018 The news of the day: This week we have been focusing on body parts which have pretty much been ignored or abused generally not intentionally. I’m sure you have identified a...
The news of the day: This week we have been focusing on body parts which have pretty much been ignored or abused generally not intentionally. I’m sure you have identified a few of your issues over the course of the week. We have used Barbie as an example. We have shared some of her body blind spots which is strange, as she was designed by toy professionals to be perfect and her design is not. Unlike Barbie, we can do something to improve our body’s range of motion and strength. We can fix our body blind spots. The goal for all of us is to identify those body parts and begin the process of bringing them back to life. That can be accomplished through a variety stretches, either self-stretches or assisted stretches. You can activate tissue by self-massage by using therapy balls. The balls can calm angry nerve endings or activate sleeping ones. You can use voodoo floss to release the tissue. You can potentially reduce your pain threshold by increasing your hydration as they have found a connection between hydration and neurotransmission. There are many ways to reconnect with your body. The key is being user-friendly and finding ease through the process. The current contest we have with Barbie as our focus will allow you to generate entries for an opportunity to win an assessment, a one on one assisted stretch or a 10 class package. If you have never been stretched before, it could be an easy way to find out if it is an alternative for you.

When you see Barbie at either of our studios, take a selfie with her and post it to RiversZen’s Facebook page or tag us in a post to your page. Feel free to be creative. We are also helping Barbie change her name. Post or email or text your new name suggestions and you will generate another entry into the contest. Entries will be accumulated through the end of the month. Kind of an easy, fun way to find more information about your body and connect with those body blind spots.

Comments or questions, feel free to post them on Facebook at RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554. We would love to hear your comments or questions.

Here are our classes for both studios for Friday:

Astoria:
8:00 Easy Morning Stretch with Dave Stevens

Ilwaco:
10:30 Gentle Stretch with Pam Hickey

Online:
24/7 www.myriverszen.com

Full schedule is at www.RiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>159astoria-oregon,balance,butt-and-gut,flex-ability,flexible,ilwaco-washington,range-of-motion,rom,strength,stretch,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-thursday-october-25th-2018--16048703
The news of the day: Our conversations this week are about body blind spots and how we all have them. Barbie shared on Monday that at 59 years of age she has some as well. She may look to be perfect; but, that comes at a price. Things have not always been easy for her. If you look back at her most recent photos you will see poses which look spot on. I tried to take them at an angle that would not reveal her body blind spots. I was not going to say anything about them; but, Barbie is very principled and made it clear I was going to set things right with all of you. She is tired of just being a pretty face with a perfect body. She has flaws and her poses are not perfect. She has lower back issues since her hips were not designed to tilt and tuck. Her arms bend but have has limited range of motion. This has placed a huge burden on her shoulders and there is no slide and glide at her non-existent shoulder blades. In her plank photo I took it at an angle to not reveal her less than perfect placement of her elbows not so directly under her shoulders. In her bridge it was not obvious she has limited range of motion in her hips. In her side leg raises you couldn’t see the difficulty she has supporting her torso with her shoulder and in yesterday’s post you could kind of see how her arms are not directly under her torso, again due to her shoulders. She’s hoping some resistance stretching will improve her range of motion.

All this honesty is leading me to a very specific request. Barbie’s full name is Barbara Millicent Roberts. Barbie is tired of being Barbie. She says there are billions of Barbies all over the world with a new Barbie finding a new home every three seconds. She feels her responsibilities at RiversZen are giving her life meaning and she would like to have a different name. Over the next week we would like you to make suggestions for Barbie’s new name. Submit them on Facebook or via email or text if you don’t have a Facebook account and we will post them to Facebook. Each submission will enter you in our drawing to win a free assessment or resistance stretch or a 10 pack of classes. Her new name will be announced on Saturday, November 3rd. Barbie will be visiting each of our studios over the next week providing plenty of photo ops for you. Take a selfie with Barbie and post it to RiversZen’s Facebook page or tag RiversZen from your post, or email or text if you don’t have a Facebook account, and you will also be entered in the contest. Easy Peasy . . . submit a selfie OR suggest Barbie’s new name OR both to enter.

If you have questions or comments to share, feel free to post them at our RiversZen Online Community on Facebook or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens

Starting next week watch for two new classes to be added to Thursday’s schedule in Ilwaco. At 5:15 Dave’s new class, Drum and Stretch, will debut followed by Smooth and Easy Stretch. More details about Drum and Stretch will be posted over the next week.

Online 24/7:
www.myriverszen.com

Full schedule is at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16048703Thu, 25 Oct 2018 09:57:42 +0000RiversZenWelcome to This Edition of RiversZen Today for Thursday, October 25th, 2018 The news of the day: Our conversations this week are about body blind spots and how we all have them. Barbie shared on Monday that at 59 years of age she has some as well....
The news of the day: Our conversations this week are about body blind spots and how we all have them. Barbie shared on Monday that at 59 years of age she has some as well. She may look to be perfect; but, that comes at a price. Things have not always been easy for her. If you look back at her most recent photos you will see poses which look spot on. I tried to take them at an angle that would not reveal her body blind spots. I was not going to say anything about them; but, Barbie is very principled and made it clear I was going to set things right with all of you. She is tired of just being a pretty face with a perfect body. She has flaws and her poses are not perfect. She has lower back issues since her hips were not designed to tilt and tuck. Her arms bend but have has limited range of motion. This has placed a huge burden on her shoulders and there is no slide and glide at her non-existent shoulder blades. In her plank photo I took it at an angle to not reveal her less than perfect placement of her elbows not so directly under her shoulders. In her bridge it was not obvious she has limited range of motion in her hips. In her side leg raises you couldn’t see the difficulty she has supporting her torso with her shoulder and in yesterday’s post you could kind of see how her arms are not directly under her torso, again due to her shoulders. She’s hoping some resistance stretching will improve her range of motion.

All this honesty is leading me to a very specific request. Barbie’s full name is Barbara Millicent Roberts. Barbie is tired of being Barbie. She says there are billions of Barbies all over the world with a new Barbie finding a new home every three seconds. She feels her responsibilities at RiversZen are giving her life meaning and she would like to have a different name. Over the next week we would like you to make suggestions for Barbie’s new name. Submit them on Facebook or via email or text if you don’t have a Facebook account and we will post them to Facebook. Each submission will enter you in our drawing to win a free assessment or resistance stretch or a 10 pack of classes. Her new name will be announced on Saturday, November 3rd. Barbie will be visiting each of our studios over the next week providing plenty of photo ops for you. Take a selfie with Barbie and post it to RiversZen’s Facebook page or tag RiversZen from your post, or email or text if you don’t have a Facebook account, and you will also be entered in the contest. Easy Peasy . . . submit a selfie OR suggest Barbie’s new name OR both to enter.

If you have questions or comments to share, feel free to post them at our RiversZen Online Community on Facebook or email us at info@riverszen.com or call or text at 503-440-3554.

Here are our classes for both studios for Thursday:

Astoria:
10:30 Hatha Yoga with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates, The Butt and Gut Class with Kim Gibbs

Ilwaco:
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch-Balance, Alignment and Motion with Peggy Stevens

Starting next week watch for two new classes to be added to Thursday’s schedule in Ilwaco. At 5:15 Dave’s new class, Drum and Stretch, will debut followed by Smooth and Easy Stretch. More details about Drum and Stretch will be posted over the next week.

Online 24/7:
www.myriverszen.com

Full schedule is at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find...]]>223astoria-oregon,balance,butt-and-gut,drum-and-stretch,flex-ability,flexible,flow,hatha,ilwaco-washington,range-of-motion,rom,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-wednesday-october-24th-2018--16038298
The news of the day: As promised in yesterday’s post about body blind spots, today we are addressing body issues caused by injury from all sources. We are not going to differentiate between issues created by an auto accident, from those created as the result of surgery or from those we have created through the practice of bad posture over decades. Bottom line, your body has been compromised. You are probably aware of some kind of event; but, have not actively followed the progress of your body’s transition from the onset to your current uncomfortable, painful or agonizing status. You may sit there wondering how and why you hurt or ache or crunch, as the case may be. What happened, you may ask, knowing full well you know the answer?

We go through our days oblivious to the awkward and damaging positions we force our body to endure each day as we sit, drive, work, play and accomplish our daily tasks. We place children on one hip as we multi-task. We drive and sit at our desk for hours in very uncomfortable positions. Many of our jobs require us to maintain body positions that are anything but supportive or comfortable. We engage in sports as weekend warriors. These things can happen over years.

In my five decades of driving I have been rear ended four, maybe five, times. I tore my ACL in a skiing accident in 1984. I forced by body to sit day in and day out for decades as I had a desk job as a banker and later as a tax accountant. Many times when not at my desk, I was driving. Compensation and adaptation in support of my right knee ultimately led to sciatic pain down by left leg and eventually the development of a bunion on the big toe of my left foot. All during those decades I was wearing four inch heels. Which of those various factors resulted in my overall pain and suffering . . . the auto accidents, the skiing accident, the years of sitting . . . the four inch heels. I’m sure all of them were responsible for my various issues. Even so, one day I looked and all of a sudden, I had a bunion. Gosh, what a surprise. My left foot had been in immense pain for years. Did I change anything about my life? No! Had I quit wearing four inch heels? No! So why was I surprised. Because, we are so busy going through life we don’t think about the affect our daily behavior has on the structure of our body. Think about your own body. Can you follow the path and figure out why you have some of the body blind spots you experience every day?

If you have questions or concerns, feel free to post them at our RiversZen Online Community on Facebook or email at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Yoga Tune Up® Strong and Flexible with Wendy Hensley
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Online 24/7
www.MyRiversZen.com

Full schedule is at www.RiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16038298Wed, 24 Oct 2018 05:29:35 +0000RiversZenWelcome to This Edition of RiversZen Today for Wednesday, October 24th, 2018 The news of the day: As promised in yesterday’s post about body blind spots, today we are addressing body issues caused by injury from all sources. We are not going to...
The news of the day: As promised in yesterday’s post about body blind spots, today we are addressing body issues caused by injury from all sources. We are not going to differentiate between issues created by an auto accident, from those created as the result of surgery or from those we have created through the practice of bad posture over decades. Bottom line, your body has been compromised. You are probably aware of some kind of event; but, have not actively followed the progress of your body’s transition from the onset to your current uncomfortable, painful or agonizing status. You may sit there wondering how and why you hurt or ache or crunch, as the case may be. What happened, you may ask, knowing full well you know the answer?

We go through our days oblivious to the awkward and damaging positions we force our body to endure each day as we sit, drive, work, play and accomplish our daily tasks. We place children on one hip as we multi-task. We drive and sit at our desk for hours in very uncomfortable positions. Many of our jobs require us to maintain body positions that are anything but supportive or comfortable. We engage in sports as weekend warriors. These things can happen over years.

In my five decades of driving I have been rear ended four, maybe five, times. I tore my ACL in a skiing accident in 1984. I forced by body to sit day in and day out for decades as I had a desk job as a banker and later as a tax accountant. Many times when not at my desk, I was driving. Compensation and adaptation in support of my right knee ultimately led to sciatic pain down by left leg and eventually the development of a bunion on the big toe of my left foot. All during those decades I was wearing four inch heels. Which of those various factors resulted in my overall pain and suffering . . . the auto accidents, the skiing accident, the years of sitting . . . the four inch heels. I’m sure all of them were responsible for my various issues. Even so, one day I looked and all of a sudden, I had a bunion. Gosh, what a surprise. My left foot had been in immense pain for years. Did I change anything about my life? No! Had I quit wearing four inch heels? No! So why was I surprised. Because, we are so busy going through life we don’t think about the affect our daily behavior has on the structure of our body. Think about your own body. Can you follow the path and figure out why you have some of the body blind spots you experience every day?

If you have questions or concerns, feel free to post them at our RiversZen Online Community on Facebook or email at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both studios for Wednesday:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
9:00 Yoga Tune Up® Strong and Flexible with Wendy Hensley
12:10 Lunch Time Yoga with Peter von Payens
5:45 Core, Stretch and Balance with Peggy Stevens

Ilwaco
10:30 Gentle Stretch with Pam Hickey
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Online 24/7
www.MyRiversZen.com

Full schedule is at www.RiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then!

Online Training and Courses
208astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,hatha,ilwaco-washington,range-of-motion,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-tuesday-october-23rd-2018--16029794
The news of the day: As I shared yesterday, our topic of the week is body blind spots. A succinct description would be to use the phrase coined by one of my mentors, Jill Miller, who defines them as areas of the body which are overused, underused, misused, abused or confused. We all have them. We often times just don’t know it. But, what if you have known about your body blind spot for years. Maybe you were injured or have a body malformation you have dealt with since you were a child such as scoliosis or kyphosis which are both curvatures or deformities of the spine. We will talk about injuries tomorrow.

Scoliosis goes side to side while kyphosis is a forward curvature. These conditions can be congenital, meaning they appeared at birth, or they can be postural or structural. Do you have bad posture or does your body have various deformities causing the vertebrae to round? Years ago, one solution was to insert a stainless steel implant referred to as a Harrington rod along the spinal column which was attached by way of a hook at the top and bottom of the curve to treat the instability and deformity of the spine. This method was popular from the early 60s through the late 90s. However, years down the road the unforgiving nature of the rod created more problems than originally thought and use of the rod was discontinued.

That was then this is now? What if you have a rod having grown up during that time or you have been diagnosed with scoliosis or kyphosis. If it is postural, exercise is the best answer to improve the situation and should not take a long time to bring relief. If it is structural, as long as you have defined your limitations with your doctor, exercise is certainly the more user-friendly approach as an alternative to surgery. If exercise does not provide relief, you can always have surgery down the road. This is a tough body blind spot to address because you may be in pain and you have worked around it for years afraid to aggravate the situation. Relief can happen. The key is slow, deliberate work. Start with small motions for short periods of time. Don’t force. Try using heat along with self-massage with therapy balls coupled with range of motion flexing and extending of the spine. If you are dealing with these issues you might want to schedule a session with a trainer to find the options which might work best for you.

Please share on Facebook at our RiversZen Online Community what you have found most effective for dealing with your blind spots. As always, you can also email your questions or comments to info@riverszen.com or text or call 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
9:30 Yogalates – The Butt and Gut Class with Kim Gibbs - Reservations Required Please
10:30 Smooth and Easy Stretch with Dave Stevens
2:30 Long Beach Peninsula Music Circle
5:15 Core, Stretch and Balance with Peggy Stevens

Online 24/7
www.MyRiversZen.com

Full Schedule
www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16029794Tue, 23 Oct 2018 10:35:57 +0000RiversZenWelcome to This Edition of RiversZen Today for Tuesday, October 23rd, 2018 The news of the day: As I shared yesterday, our topic of the week is body blind spots. A succinct description would be to use the phrase coined by one of my mentors, Jill...
The news of the day: As I shared yesterday, our topic of the week is body blind spots. A succinct description would be to use the phrase coined by one of my mentors, Jill Miller, who defines them as areas of the body which are overused, underused, misused, abused or confused. We all have them. We often times just don’t know it. But, what if you have known about your body blind spot for years. Maybe you were injured or have a body malformation you have dealt with since you were a child such as scoliosis or kyphosis which are both curvatures or deformities of the spine. We will talk about injuries tomorrow.

Scoliosis goes side to side while kyphosis is a forward curvature. These conditions can be congenital, meaning they appeared at birth, or they can be postural or structural. Do you have bad posture or does your body have various deformities causing the vertebrae to round? Years ago, one solution was to insert a stainless steel implant referred to as a Harrington rod along the spinal column which was attached by way of a hook at the top and bottom of the curve to treat the instability and deformity of the spine. This method was popular from the early 60s through the late 90s. However, years down the road the unforgiving nature of the rod created more problems than originally thought and use of the rod was discontinued.

That was then this is now? What if you have a rod having grown up during that time or you have been diagnosed with scoliosis or kyphosis. If it is postural, exercise is the best answer to improve the situation and should not take a long time to bring relief. If it is structural, as long as you have defined your limitations with your doctor, exercise is certainly the more user-friendly approach as an alternative to surgery. If exercise does not provide relief, you can always have surgery down the road. This is a tough body blind spot to address because you may be in pain and you have worked around it for years afraid to aggravate the situation. Relief can happen. The key is slow, deliberate work. Start with small motions for short periods of time. Don’t force. Try using heat along with self-massage with therapy balls coupled with range of motion flexing and extending of the spine. If you are dealing with these issues you might want to schedule a session with a trainer to find the options which might work best for you.

Please share on Facebook at our RiversZen Online Community what you have found most effective for dealing with your blind spots. As always, you can also email your questions or comments to info@riverszen.com or text or call 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
9:30 Yogalates – The Butt and Gut Class with Kim Gibbs - Reservations Required Please
10:30 Smooth and Easy Stretch with Dave Stevens
2:30 Long Beach Peninsula Music Circle
5:15 Core, Stretch and Balance with Peggy Stevens

Online 24/7
www.MyRiversZen.com

Full Schedule
www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen....]]>218astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,flow,hatha,ilwaco-washington,range-of-motion,strength,stretch,yoga,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-monday-october-22nd-2018--16020003
The news of the day: Our focus this week will be body blind spots . . . body parts often ignored. Not sure what that means?! It doesn’t mean they are excluded in our class focus. It means you work around them. You may go through the motions like everyone else in class; but, you may be recruiting other muscles to facilitate the motion. You probably don’t realize you are doing it. We all can have body blind spots. As far as you know, the muscles perform. Whether due to accidents, how we sit at our desk or driving, our body compensates and adapts to what it experiences. It does what it needs to do to perform what we ask of it in the least painful manner.

Some of you may have heard this story from me before. When we were in training for our certification for Ki-Hara Resistance Stretching with Anne and Steve in Miami, Anne chose me to be the demo dummy for glutes. She always has a reason for her selections. She probably already knew that my glutes were asleep, on vacation, retired, out to lunch or any other appropriate description for non-performing. As we were going through the demo it became very apparent my glutes were not participating in the motion she requested so she proceeded to flick her finger at my butt while she and the rest of the room of trainees waited for my glutes to wake up. Not one of my finer moments . . . but, a lasting memory. My glutes were weak and needed strength. I also found during our training that my central hamstrings fired for just about any motion . . . no lateral hamstring activation, no medial hamstring activation and no glutes. So, know that I understand your plight.

It’s possible you may have muscles which need to be strengthened and not stretched. It’s possible one side needs to be stretched and the other strengthened. We are going to try to identify your body blind spots. Don’t fret we are going to single you out. We are not going to direct our pointy fingers at your nonperforming muscles! This is a week of self-exploration, identification and ease. No forcing. No guilt. It is a time to connect with the range of motion and monitor where the motion is coming from. How does it feel?

Any body parts come to mind for you? Are there areas where you feel a bit challenged? Feel free to share them and we will work toward including them in this week’s classes and posts.

Please share on Facebook at our RiversZen Online Community those body blind spots you have identified. As always, you can email your questions or comments to info@riverszen.com or text or call 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs - Reservations required please
5:30 Kickboxing Aerobics – with Peter von Payens

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Online
24/7 www.MyRiversZen.com

Full Schedule at https://RiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16020003Mon, 22 Oct 2018 08:57:05 +0000RiversZenWelcome to This Edition of RiversZen Today for Monday, October 22nd, 2018 The news of the day: Our focus this week will be body blind spots . . . body parts often ignored. Not sure what that means?! It doesn’t mean they are excluded in our...
The news of the day: Our focus this week will be body blind spots . . . body parts often ignored. Not sure what that means?! It doesn’t mean they are excluded in our class focus. It means you work around them. You may go through the motions like everyone else in class; but, you may be recruiting other muscles to facilitate the motion. You probably don’t realize you are doing it. We all can have body blind spots. As far as you know, the muscles perform. Whether due to accidents, how we sit at our desk or driving, our body compensates and adapts to what it experiences. It does what it needs to do to perform what we ask of it in the least painful manner.

Some of you may have heard this story from me before. When we were in training for our certification for Ki-Hara Resistance Stretching with Anne and Steve in Miami, Anne chose me to be the demo dummy for glutes. She always has a reason for her selections. She probably already knew that my glutes were asleep, on vacation, retired, out to lunch or any other appropriate description for non-performing. As we were going through the demo it became very apparent my glutes were not participating in the motion she requested so she proceeded to flick her finger at my butt while she and the rest of the room of trainees waited for my glutes to wake up. Not one of my finer moments . . . but, a lasting memory. My glutes were weak and needed strength. I also found during our training that my central hamstrings fired for just about any motion . . . no lateral hamstring activation, no medial hamstring activation and no glutes. So, know that I understand your plight.

It’s possible you may have muscles which need to be strengthened and not stretched. It’s possible one side needs to be stretched and the other strengthened. We are going to try to identify your body blind spots. Don’t fret we are going to single you out. We are not going to direct our pointy fingers at your nonperforming muscles! This is a week of self-exploration, identification and ease. No forcing. No guilt. It is a time to connect with the range of motion and monitor where the motion is coming from. How does it feel?

Any body parts come to mind for you? Are there areas where you feel a bit challenged? Feel free to share them and we will work toward including them in this week’s classes and posts.

Please share on Facebook at our RiversZen Online Community those body blind spots you have identified. As always, you can email your questions or comments to info@riverszen.com or text or call 503-440-3554.

Here are our classes for Monday at both RiversZen studios:

Astoria
7:30 Qigong Walking and Forms with Donna Quinn
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs - Reservations required please
5:30 Kickboxing Aerobics – with Peter von Payens

Ilwaco
8:00 Stretch and Move with Dave Stevens
9:00 Gentle Yoga Stretch Balance Alignment and Motion with Peggy Stevens
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs
6:15 Smooth and Easy Stretch with Dave Stevens

Online
24/7 www.MyRiversZen.com

Full Schedule at https://RiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily...]]>207astoria-oregon,balance,butt-and-gut,flex-ability,flexible,ilwaco-washington,kickboxing,motion,qigong,range-of-motion,strength,stretch,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-the-weekend-edition-for-saturday-and-sunday-october-20th-and-21st-2018--16008994
News of the day: Hope you each learned something this week to help you keep the cold and flu out of your future. We talked about different ways to work with your body to breathe, to stimulate your lymphatic system, to engage your core and the importance of hydration. From time to time even with all precautions you catch it! Wonder why? It’s hard to keep track of the germs. They can appear anywhere in your travels and they have different life cycles depending on the germ and the surface where they have been left. The link below comes from the National Health Service out of the UK and is the most recently dated article on the topic.

https://www.nhs.uk/common-health-questions/infections/how-long-do-bacteria-and-viruses-live-outside-the-body/

If you have the crud, work toward avoiding contact with others; stay home and don’t spread it. But how long are you contagious? With the flu you can infect others beginning the day before you feel you have it and for the next 5 to 7 days. With a cold you can be sharing the love even two days before your symptoms start and for another two weeks. What if you have a fever? General rule of thumb is to stay home for a good 24 hours after your fever has cleared. Each cough or sneeze can send germs flying for up to 6 feet. If you are going to cough or sneeze, don’t use your hand, lean into your elbow or use a tissue. The best thing you can do is wash your hands either with soap and water or a hand sanitizer. Clean knobs and counters and other hard surfaces readily available to others as germs seem to last longer on hard surfaces than on things like fabric or tissues. Wishing you all the best as we continue through cold and flu season. Please be courteous to others . . . sharing the love does not include colds and flu. Stay home and get better.
If you want to share any of your go to remedies for cold and flu season, feel free to post them to Facebook at RiversZen Online Community or email at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but, you can find an online class by heading over to www.myriverszen.com.

Ilwaco
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Gentle Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes
24/7 MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16008994Sat, 20 Oct 2018 10:35:20 +0000RiversZenWelcome to the weekend edition of RiversZen Today for Saturday and Sunday, October 20th and 21st, 2018 News of the day: Hope you each learned something this week to help you keep the cold and flu out of your future. We talked about different ways...
News of the day: Hope you each learned something this week to help you keep the cold and flu out of your future. We talked about different ways to work with your body to breathe, to stimulate your lymphatic system, to engage your core and the importance of hydration. From time to time even with all precautions you catch it! Wonder why? It’s hard to keep track of the germs. They can appear anywhere in your travels and they have different life cycles depending on the germ and the surface where they have been left. The link below comes from the National Health Service out of the UK and is the most recently dated article on the topic.

https://www.nhs.uk/common-health-questions/infections/how-long-do-bacteria-and-viruses-live-outside-the-body/

If you have the crud, work toward avoiding contact with others; stay home and don’t spread it. But how long are you contagious? With the flu you can infect others beginning the day before you feel you have it and for the next 5 to 7 days. With a cold you can be sharing the love even two days before your symptoms start and for another two weeks. What if you have a fever? General rule of thumb is to stay home for a good 24 hours after your fever has cleared. Each cough or sneeze can send germs flying for up to 6 feet. If you are going to cough or sneeze, don’t use your hand, lean into your elbow or use a tissue. The best thing you can do is wash your hands either with soap and water or a hand sanitizer. Clean knobs and counters and other hard surfaces readily available to others as germs seem to last longer on hard surfaces than on things like fabric or tissues. Wishing you all the best as we continue through cold and flu season. Please be courteous to others . . . sharing the love does not include colds and flu. Stay home and get better.
If you want to share any of your go to remedies for cold and flu season, feel free to post them to Facebook at RiversZen Online Community or email at info@riverszen.com or text or call 503-440-3554.

Here are our classes for both RiversZen studios for Saturday. We are closed on Sunday; but, you can find an online class by heading over to www.myriverszen.com.

Ilwaco
9:00 Yogalates – The Butt and Gut Class with Kim Gibbs
10:00 Gentle Stretch with Dave Stevens

Astoria
9:30 Beginning Floor Pilates with Peter von Payens
10:45 Yogalates – The Butt and Gut Class with Kim Gibbs

Online Classes
24/7 MyRiversZen.com

Full schedule available at www.riverszen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until Monday, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on...]]>134astoria-oregon,balance,butt-and-gut,core,flex-ability,flexible,ilwaco-washington,pilates,range-of-motion,stability,strength,stretch,yogalatesfalsefullhttps://www.spreaker.com/episode/riverszen-today-for-friday-october-19th-2018--16000767
The news of the day: This week we have been concentrating on breath and core, the importance of a healthy immune system and finding ease in all we do. If you think about all those actions, it is our expression of mindfulness that plays a key role. The more we think about our motions, actions and behaviors, the more deliberate we will be in working toward improving our breathing, staying hydrated, eating the right foods and exercising our body with the correct moves. Such mindfulness can be meditative. Take the time to experience what you do. So many of us rush through whatever we are doing to get on to the next thing or multitask because we expect so much of ourselves. Take a step back. Whether you relate to the concept of relaxing or becoming more deliberate, make the time to think through your motions whether you are in class or at home; think about your breath, your hydration, your nutrition. Make an effort to be purposeful, cautious and thoughtful. Take that methodical approach and learn more about you. From where do your aches and pains originate? Can you track them? Does developing a practice of self-massage help? Can you improve your breath by pausing from time to time throughout the day and implementing a mini-training session? Maybe adding a hydration break at the same time. Work on a system of reminders throughout the day to make sure you make time for the important things we don’t normally include in our day. These are the additions that will result in a healthier you. You will be surprised when you realize how little time this practice takes out of your “busy” day . . . and don’t be surprised if you find more time when you see how happy your oxygenated, hydrated, nourished body becomes.

Comments or questions, feel free to post them on Facebook at RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554. We would love to hear your comments or questions.

Here are our classes for both studios for Friday:

Astoria:
8:00 Easy Morning Stretch with Dave Stevens

Ilwaco:
10:30 Gentle Stretch with Pam Hickey

Online:
24/7 www.myriverszen.com

Full schedule is at www.RiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>https://api.spreaker.com/episode/16000767Fri, 19 Oct 2018 08:54:56 +0000RiversZenWelcome to This Edition of RiversZen Today for Friday, October 19th, 2018 The news of the day: This week we have been concentrating on breath and core, the importance of a healthy immune system and finding ease in all we do. If you think about all...
The news of the day: This week we have been concentrating on breath and core, the importance of a healthy immune system and finding ease in all we do. If you think about all those actions, it is our expression of mindfulness that plays a key role. The more we think about our motions, actions and behaviors, the more deliberate we will be in working toward improving our breathing, staying hydrated, eating the right foods and exercising our body with the correct moves. Such mindfulness can be meditative. Take the time to experience what you do. So many of us rush through whatever we are doing to get on to the next thing or multitask because we expect so much of ourselves. Take a step back. Whether you relate to the concept of relaxing or becoming more deliberate, make the time to think through your motions whether you are in class or at home; think about your breath, your hydration, your nutrition. Make an effort to be purposeful, cautious and thoughtful. Take that methodical approach and learn more about you. From where do your aches and pains originate? Can you track them? Does developing a practice of self-massage help? Can you improve your breath by pausing from time to time throughout the day and implementing a mini-training session? Maybe adding a hydration break at the same time. Work on a system of reminders throughout the day to make sure you make time for the important things we don’t normally include in our day. These are the additions that will result in a healthier you. You will be surprised when you realize how little time this practice takes out of your “busy” day . . . and don’t be surprised if you find more time when you see how happy your oxygenated, hydrated, nourished body becomes.

Comments or questions, feel free to post them on Facebook at RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554. We would love to hear your comments or questions.

Here are our classes for both studios for Friday:

Astoria:
8:00 Easy Morning Stretch with Dave Stevens

Ilwaco:
10:30 Gentle Stretch with Pam Hickey

Online:
24/7 www.myriverszen.com

Full schedule is at www.RiversZen.com

The text of this broadcast is available below or by clicking the "more" link depending on how you accessed the podcast. You will find subscription, training, special offers and other important page links ... be sure to scroll down and check them out.

Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

Online Training and Courses
http://MyRiversZen.com
Daily Meditations
http://RiversZen.com/Daily
RiversZen Blog
http://RiversZen.com/blog
Find Schedules, Instructors Profiles, Class Descriptions and more at
http://RiversZen.com
Workshops
http://riverszen.com/workshops-2/
RiversZen on Facebook
http://www.facebook.com/RiversZen/]]>159astoria-oregon,balance,core,flex-ability,flexible,ilwaco-washington,strength,stretch,yogafalsefull